Monday
10 mile run, 6:37 pace. Drove one mile from home to the bike path so I could access my cooler with cold bottles every 3 miles. Legs were already pretty achy by the second lap (6 miles in), so I cut the run short to 10 miles from the planned 13. Happy with the pace though.
2K easy swim. Pool was too hot to do anything fast or long. I’m considering joining a masters group later this month, but I’m content focusing on the bike and run for the time being since the first race I’m training for (Wildlife Loop) does not have a make or break swim group.
35 min strength. Swapped out deadlift with side lunges because my legs and hip were wrecked.
Tuesday
2.75 hour Tuesday morning fairwheel ride, same as last week. There were some stronger guys there this week and I got my legs ripped off by Hoffman. 23 minutes at NP 372 for the hardest section.
16 min 2 mile run off. Hip was still really sore from the run yesterday so I kept it short and easy.
4 mile evening hike with Adelaide.
Wednesday
3K easy swim. Even the UofA pool is too hot for me to do a decent-paced workout. Took the rest of the day off from training because I’ve been pretty tired the past few days.
Thursday
3 hrs still on the road bike since I need to finish switching out brake pads for the TT bike. AV 211 NP 256. 6×4 min on Lemmon (385, 385, 385, 388, 385, 393). 4 min rests. Continued up to mile 13 before flipping. Goal is 8×4 at 400+ watts by the end of the month.
3.2 mile fast run off at 6:08 pace. Fucking hot. 100 degrees since I started the ride late. Cooked by the time I got home.
35 min strength. Main lifts Bulgarians 3×8 at 125, deadlift 5×3 at 275. Felt a lot better today than yesterday. I must have needed the rest. These early mornings are really getting to me though. I usually don’t wake up until 7:30. Lately I’ve been getting up between 6:00 and 6:30—even earlier for the group ride.
Friday
5.9 mile run. Goal was to do a fast paced 75 minute hilly loop, but my lower legs were wrecked so I turned around early.
Masters swim at Ford Aquatics. 3.5K long course, meters. Finally a pool with water temperature that’s tolerable to swim in. Felt really out of swimming shape. I wonder why.
20 min upper body strength. Overhead press, skull crusher, pullups, shin strengthening machine thing.
Saturday
3.75 hr road bike ride on Lemmon. AV 219 NP 235. Skipped the Shootout again because of the early morning and needing to sleep in. Getting out the door at 5:40 is a big struggle. Hopefully it’ll happen next week.
35 min strength. Normal lower body routine.
Sunday
6 mile run. Shins were still achy but I wanted to get at least a little speed this week. Did this moderate run workout on the bike path hoping I’d still be able to do a longer run tomorrow: 1600, 1200, 800, 400 with 90 second rests. Paces were pretty restrained: 6:15, 6:05, 6:06, 5:51. My lower leg pain happened earlier this year after a break from running and eventually went away, but it took a few weeks. I’m prepared for that to happen again.
20 min 1K float in one of the city pools.
KENNETT PETERSON 