IRONMAN CANADA TRAINING - 2022

Week beginning Sunday, June 26, 2022

9 weeks out from race day.

WEEKLY GOAL

Get more sleep.

SUMMARY

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I feel like I was...
^{(completed at the end of the week)}

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SUNDAY JUN 26 ☀️

Sleep 5 | Fatigue - | Stress 3 | Soreness 4
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PLANNED WORKOUT

Ideally these will all be in order. The gap between the workouts is all up to you.
Open Water swim: 5 minutes easy swimming to warm up/get loose. Stretch out as needed. When ready... 3x 15 minutes continuous/steady/swimming straight. Ideally picking points to swim between so you can see how straight you're swimming. Focus is on a continuous rhythm. Something around Ironman effort is appropriate. R 3:00 between each. Short 2-4 minutes easy swimming between each.
Ride 1:30 on TT bike. In the bars as much as is comfortable.
Run/Walk 60 minutes: 10 minutes walking to loosen up. 10x 3 minutes easy running, 1 minute walking after each. 10 minutes walking to cool down.

NOTES

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Horrible night last night. Multiple bathroom breaks, night sweats, bit of a head-ache and a bad case of diarrhea to start the day.

MONDAY JUN 27 🌤

Sleep 3 | Fatigue 2 | Stress 4 | Soreness 4
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PLANNED WORKOUT

Off S/B/R.
Pilates 14 minutes (Do some dead bugs before/after this) I'm hoping this is somewhat too easy. I'd rather it be too easy than too hard. Mostly you're here to listen to his instruction and cueing.

Mobility 30 minutes (You can skip the first split test, we're just here for the stretching)

NOTES

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I was nearing the overpass at Royal Oak while on my way to the lake for a swim when work called me back for an emergency. I turned around and was not finished until 2300. Grrrrr...

My scalenes and traps are incredibly sore today.

TUESDAY JUN 28 🌦

Sleep 3 | Fatigue 2 | Stress 2 | Soreness 3
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PLANNED WORKOUT

Walk 60 minutes. If the foot is MUCH improved....then you can turn 20 minutes of this into easy running. Otherwise, you're just out for a walk.

Pre-Ride: Dead bugs.
Ride 90 minute easy. TT bike. Try to get 30-40 minutes in the bars....mostly continuous. Overall an easy to steady effort, but trying to get dialed into the position.

NOTES

Total: 150 mins   Run: 6.7 km   Ride: 90 mins

First real day of the week and I feel pretty good. Did 41 minutes of easy running without a great deal of pain. Did 30 minutes of continuous, focused, aero bar work on the rollers before heading outside. Worst part of the day was getting a flat. Time for new rubber.

WEDNESDAY JUN 29 ☁️

Sleep 3 | Fatigue 3 | Stress 2 | Soreness 4
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PLANNED WORKOUT

Swim 3000: 2 rounds (100 easy free, 100 easy w/ buoy, 100 steady kick. Rest as needed) 8x 100 aerobic-smooth w/ rotational stronger 25 (1st: Quicker/75 smooth, 2nd: 25 smooth/25quicker/50 smooth, 3rd, 4th, 1st, 2nd, 3rd, 4th) R :20 after each. 100 easy swimming. 3 rounds (4x 50 Fast/Strong on 1:15, 250 aerobic/relaxed w/ buoy. R 1:00) 3x 50 easy to cool down.

Mobility 20 minutes

NOTES

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Sleep interrupted by some crazy dreams. Pinkie toe feels good even though there was some jogging yesterday.

Late start at the pool after attending a celebration of life. Just one double lane available and all it took was one dude with IM South Africa

THURSDAY JUN 30 🌤

Sleep 2 | Fatigue 3 | Stress 3 | Soreness 4
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PLANNED WORKOUT

Run/Walk 55 minutes: 10 minutes walking to loosen up. 5x 6 minutes easy running, 1 minute walk after each. 10 minutes walking to finish up. Pilates 10 minutes (again, do dead-bugs before/after this and...this is more to listen to cueing and less to get in a "workout")

Mobility 20 minutes

NOTES

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FRIDAY JUL 1

Sleep 2 | Fatigue 3 | Stress 2 | Soreness 4
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PLANNED WORKOUT

1st: Open Water swim 5 minutes easy swimming to loosen up and feel good. Do whatever you need to get warm and loose. 4x 12 minutes @ IM effort/focus (give or take) With focus on swimming straight. R 3:00 after each. Very short swim to stretch out and cool down at the end. Pre-Ride: Dead Bugs 2nd: 3:00: Hilly MTB....You can ride on the Great Trail, Goose and take a few few side roads/trails to get in some extra dirt, or you can ride trails and get in a good amount of vertical that way. Either way, the only effort is "Get up the hill" and choose a hilly route. Remember to eat and hydrate. It's after a longer swim and overall it's a big day.

NOTES

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SATURDAY JUL 2 🌤

Sleep 4 | Fatigue 3 | Stress 2 | Soreness 4
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PLANNED WORKOUT

Hike/Walk ~ 2 hours. Maybe 12km? Going on a long walk. Walking like you have somewhere to go. There is a chance this will be a long walk with a few bits of running. But we have to see where your toe is at.

Mobility 22 minutes

NOTES

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