Right of the Leaf’s Road to 70.3: Week 2

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Right of the Leaf’s Road to 70.3: Week 2

 

Training Overview 💪

Monday, January 6th, 2025

Full Body Strength Training:

  • Deadlifts: 4×8 @ 115 lbs
  • Dumbbell Bench Press: 3×10 @ 30 lbs
  • Kettlebell Goblet Squat: 3×12 @ 35 lbs
  • Single-Arm Dumbbell Rows: 3×10 @ 30 lbs
  • Plank Front and Side: 30 sec x 3
  • Towel Pull-Aparts: 3×10 reps

Technique and Strength Swim (Total Distance: 1,400m)

  • Warm-Up: 150m Freestyle, 150m Backstroke
  • Main Set:
    • 4x50m Breaststroke focusing on form (15 sec rest)
    • 4x25m Breaststroke with hand paddles (20 sec rest)
    • 4x100m Freestyle @ moderate effort (15 sec rest)
  • Cool Down: 200m Kick, 200m Easy Swim

Tuesday, January 7th, 2025

Short Intervals and Drills Swim (Total Distance: 1,300m)

  • Warm-Up: 150m Freestyle, 150m Kick
  • Main Set:
    • 12x25m Sprints rotating Free/Breast every 50m (30 sec rest)
    • 200m Easy Kick
    • 4x50m Breaststroke focusing on breathing (20 sec rest)
  • Cool Down: 200m Freestyle, 100m Kick

Run/Walk Training (2 min run/3 min walk for 20 min)

  • Distance: 2.93 km (1.82 miles)
  • Calories: 381
  • Duration: 35:00
  • Average Pace: 11:57/km (19:13/mile)

Wednesday, January 8th, 2025

Endurance and Strength Building Swim (Total Distance: 1,700m)

  • Warm-Up: 150m Freestyle, 150m Breaststroke
  • Main Set:
    • 4x200m alternating Freestyle/Breaststroke (20 sec rest)
    • 4x25m Freestyle with hand paddles (20 sec rest)
  • Cool Down: 200m Easy Kick, 200m Easy Swim

Dumbbells neatly organized on a rack, perfectly mirrored, exemplifying modern gym equipment organization.Full Body Strength Training:

  • Lat Pulldown: 3×12 @ 90 lbs
  • Straight Arm Lat Pulldown: 2×12 @ 100 lbs
  • Overhead Dumbbell Press: 3×12 @ 20 lbs
  • Face Pulls: 3×15 @ 60 lbs
  • Dumbbell Lateral Raises: 3×15 @ 15 lbs
  • Reverse Fly (Dumbbell): 3×12 @ 20 lbs

Recumbent Bike Training:

  • Distance: 10.69 km (6.64 miles)
  • Calories: 126
  • Duration: 18:39
  • Average RPM: 79

Thursday, January 9th, 2025

Technique Focused Swim (Total Distance: 1,200m)

  • Warm-Up: 150m Freestyle, 150m Kick
  • Main Set:
    • 4x100m IM @ moderate effort (20 sec rest)
    • 4x50m Breaststroke @ 80% effort (20 sec rest)
  • Cool Down: 150m Freestyle, 150m Kick

Recumbent Bike Training:

  • Distance: 16.09 km (10.0 miles)
  • Calories: N/A
  • Duration: 55:00
  • Average RPM: 79

Friday, January 10th, 2025

Long Course Meter Swim (50m Pool) – Kinsman Pool in Edmonton, Ab

(Total Distance: 1,600m)

  • Warm-Up: 400m Swim/Kick/Pull/Swim
  • Main Set:
    • 400m Leg Burner Kick (50m Flutter Kick, 50m Whip Kick, repeat)
    • 4x50m Freestyle Pull with hand paddles (20 sec rest)
    • 4x50m Breaststroke with hand paddles (20 sec rest)
  • Cool Down: 200m Kick, 200m Easy Swim

Saturday, January 11th, 2025

Recovery Swim – Leduc Rec Center in Leduc, Ab

(Total Distance: 800m)

  • 100m Freestyle, 100m Breaststroke, 100m Kick
  • 100m Freestyle, 100m Breaststroke, 100m Kick
  • 100m Breaststroke, 100m Freestyle

🔥 Challenges

This week presented two unique challenges:

1️⃣ Traveling: I was away from home in Edmonton and Red Deer for cannabis industry events. Maintaining my routine was tricky, but changing training locations helped me adapt to different pool settings. Swimming in three different facilities tested my ability to adjust to varying water depths, wall textures, and overall environments.

2️⃣ Knee Pain: Fluctuating outdoor temperatures wreaked havoc on my right knee, causing swelling and sensitivity. By the end of some days, it felt like sand—or worse, broken glass—grinding inside. This issue led me to skip Friday’s lower-body-focused strength training session. Until the temperatures stabilize, I’ll continue navigating this daily challenge.

💡 Takeaways

  • Energy Transformation: No matter how tired I am beforehand, the post-workout energy boost is always worthwhile. The mental clarity after training is incredible.
  • Memory & Motivation: Revisiting moments of past athletic success fuels my drive. Whether scoring a game-winning goal in hockey or anchoring a relay team to a bronze medal at Provincials, these memories push me to chase new achievements.

🌟 Special Moments

  • I picked up my first pair of proper running trainers, the Hoka Clifton 19s.
  • Swam in a long-course (50m) pool for the first time at Edmonton’s Kinsman Facility. Watching the elite youth swim club train alongside me highlighted how far I need to go to compete at a high level.
  • I visited the Leduc facility, where I enjoyed a refreshing recovery swim. I’m excited to log more miles there this year.

🍴 Nutrition and Recovery

This week was a mixed bag:

  • Nutrition: The first half of the week was balanced, but being in the city threw me off track. Five Guys, Costco pizza, Pepsi, and other indulgences crept in. Next week, I aim to reset these habits.
  • Recovery: Cannabis topical products like UfeelU and EVEN’s Fire & Ice Recovery Stick were lifesavers. The UfeelU Stick worked wonders for evening relief, while the Fire & Ice Stick eased aches during the day. These tools have become staples in managing my knee pain.

🛠️ Gear and Prep

  • Hoka Clifton 19s: My first pair of quality running shoes. I’m hopeful they’ll enhance my running experience and reduce knee strain.
  • Sauna Sessions: Visiting saunas at larger facilities helped me relax and recover, especially for my knee and back.

🧠 Personal Reflections

This week tested my ability to push through discomfort without crossing the line into injury. I learned that hitting the gym and pool earlier makes managing knee pain easier.

Training isn’t just about physical preparation—it’s about building mental resilience. Every session brings me closer to that sub-6-hour Ironman goal. Even though running a 5k feels daunting now, I know the progress is happening, one step (or stroke or pedal) at a time.

🎯 Goals for Next Week

  • Stick to my entire workout schedule, including the missed lower-body lift session.
  • Maintain better nutrition, especially after being thrown off track this week.
  • Swim on Saturday and enjoy a long walk on Sunday to stretch out and recover.

🏅Weekly Totals

  • Swimming: 8,000 meters / 4.97 miles
  • Cycling: 16.64 miles / 26.79 km
  • Running/Walking: 1.82 miles / 2.93 km

🏁Cumulative Totals (2 Weeks)

  • Swimming: 16,300 meters / 10.13 miles
  • Cycling: 36.64 miles / 58.96 km
  • Running/Walking: 3.64 miles / 5.86 km

Thanks for following along on this journey! Your support fuels my motivation to crush these 2025 goals. See you next week! 💪🌟