09-04-2026 Swim

Slept okay, woke up but got back to sleep. I looked at the computer code to display multiple charts in one window, had some success but ran into a problem displaying the underlying street map. It appears that something has changed in this code that will need to be investigated. I got ready for a swim at the WWC, started a D: drive file backup before I left home. Met Avi there, it was a little crowded but we got adjoining lanes. I swam four 250s with pauses in between to chat. He has lost weight on a GLP-1 at a lower dose than recommended. His daughter is adjusting well at college. Here are the splits for the four 250s, the last one with a pull buoy: 4:27, 4:29, 4:27, 4:29.

Avg pace = 1:47/100 yds (Video)

Total distance = 1000 yds (Video)

Elapsed moving time = 17:52 (Video)

Avg heartrate = 125 bpm (probably too low)

Relative Effort = 14 (too low)

SWOLF = 35

Avg stroke rate = 20 bpm

Avg pull distance = 2.52 yds

https://www.strava.com/activities/20035283778

Got home and watched some TV before heading to the clinic for a blood draw and urine sample at 11:00. Got home and I was pretty hungry, hadn't eaten since early the previous evening. I had lunch and felt better after that. Was tired in the afternoon, so I ended up reading and napping alternately for about an hour. Eventually I got up and decided to work on my cycling analysis code problem of the street map underlays not displaying. It turns out that the map library I've been using has tightened its restrictions on usage. I used Claude to help me find this issue out, and I also got a referral to an alternative street map database that appears to be richer in features, albeit it's slower to load. With this fix I tackled the issue of displaying two different displays of gpx data in the same window and had success here too. Now I have a plot that displays power output over a street map and shows the elevation profile for the route next to this map. It would be nice to link these two maps so that I could trace the elevation profile and follow on the map where I am. For a future project. We went out to dinner at a Nepalese place on Via Rancho Pkwy. Food was good and plentiful

Watched some TV together after we got he, then it was settling down for the rest of the evening.

09-03-2026 Ride/Run

Slept pretty well, no reading in the middle of the night (<>). I was scheduled to meet Paula for a morning ride but didn't have to start as early as usual. Rode my Canyon, hoping that the squealing brake pad issue would not be as bad. Down by the park and over the pedestrian bridge to get to the entrance to the bike path on the mall side. I got there pretty quickly and waited for Paula to show up. She was a little late, ran into some traffic that she had to navigate around. She passed right by me, as she was intent on making up lost time. So I rode to catch up with her, then we rode back to Pomerado Rd and up the gradual climb until turning right on Mirasol Dr and taking this very bumpy descent down until we climbed up to Sintonte Dr. Right turn there, rode through the RB Inn parking lot to Bernardo Oaks Dr (this road is also in really bad condition), taking it all the way to Lomica Dr. A left turn there, then a right on Pablo Dr followed by a left on Nacido Dr to get back to Pomerado Rd. Paula had enough time for a coffee break, so we rode to the Einstein Bagels by Sprouts and had pastries. I also had an Iced Creme Brulee Coffee just because it was at an introductory price. It was very sweet, didn't taste much like coffee. We talked about her kids and their school activities among other topics, including old cars and the possibility of them getting a used car for the girls to drive. Then we headed back to Stone Canyon Rd and took it up to Avenida Lamega, turning left and up to Avenida Villaha, turning left there too. That got us to Bernardo Heights Pkwy but past the steep part of the climb. So we climbed the rest of the way to the top, stopped for a photo op, then rode down to Bernardo Center Dr, where we turned right and headed back to W Bernardo Dr. I was soft-pedaling on most of this ride, again not wanting to stress my legs. I rode with her down the hill there and then stopped at the light by the park, where I turned around and rode home while she continued riding to her place.

Avg speed = 12.6 mph (12.7 mph). Total mileage = 14.6 mi

Avg power = 104 W. Weighted avg power = 132 W

Total elevation gain = 1020' (990')

Avg heartrate = 104 bpm (Coospo)

Relative Effort = 12 (12)

Training Load = 50 (50)

Intensity = 60% (65%)

https://www.strava.com/activities/20021801506

Got home, had a little time to change before heading over to the cafe by the old HP site to meet Gary, Brooke, and John for a chat. No more coffee for me, we talked about some org changes and issues with the new site that are still being worked out. It was a pleasant chat. I rode home after that and put in some fence replacement quotes through Yelp when I got there. Will see how that works. Ate some lunch after that, then I went out in the garage and located my front bike light and its handlebar attachment. I put the light on, will use it more regularly in flashing mode to make myself more visible during rides. Next, I had seen some errors with my cycling database code, so I looked at the code, made some minor mods, and ran it again. Success this time! In the mid-afternoon, after watching  I checked the temperature and decided to go out for a last run before the 5k. The temperature wasn't too bad, but running in the direct sun was noticeably harder. I started slow in the first mile and picked up the pace in the second mile before slowing down a little on the climb back up to the house. Showered and went to Happy Hour at Phil's, talked to JJ about IPOs and some Indigo history. Had dinner after I got home, then I drove to Escondido to pick up my 5k race packet from the Chamber of Commerce building. I mailed the November party invitations at the post office, drove home, and watched some TV before reading for a while.

Avg pace = 8:14/mi

Total distance = 2.22 mi

Elapsed moving time = 18:21

Avg heartrate = 138 bpm (Coospo)

Relative Effort = 13

https://www.strava.com/activities/20026052079

Got home and enjoyed the relative coolness of the house.

09-02-2026 Ride/Hike

Got up and got ready for a ride with John. Rode my Canyon, still testing the new wheels out. Through the neighborhood on Matinal ircle to the end, then W Bernardo Dr to RB Rd. Normal way over from there, taking it slowly, since it was going to be a climbing day. Jayden counted us down at the start, and we headed down to Mountain Pass Rd, turning right for a change and climbing this little hill to Oakview Way turning right there and riding to Caneridge Rd, which had a nice little descent back to Springhurst Dr. Then we rode to Springbrook Dr and took it past Scripps-Poway Pkwy turning left on Candy Rose Way. That took us up to Cypress Canyon Dr, where we turned left and then left again on Cypress Wood Dr. Down to Swan Canyon Dr, using it to get to Legacy Rd. Then it was up to Pomerado Rd, turning right there and heading up to Stonebridge Canyon Pkwy. We took this road all the way to the top. John initially got out ahead, and I slowly caught up to him, riding at his pace for a bit before getting ahead. Got to the top and waited for him. We took a short break when he got there then headed down Via Santa Pradera to Beeler Canyon Rd. Down the steep part, around the closed gate, then on the flats over to Creek Rd. Over to Pomerado Rd and then down the hill and to Stowe Dr, where we turned right and rode up to Community Rd. Then we rode down the hill and on to Twin Peaks Rd, where we continued straight onto Hillndale Way. Some climbing in this neighborhood, left on Poway Mesa Dr and up to Triumph Dr, taking it to Laurelwood St and then to Stoutwood St, turning left and then left again on Lakewood St. This took us to Ted Williams Pkwy, which we followed up and then down to Sabre Springs Pkwy. Left turn there, following it back to Springhurst Dr. Then it was up the hill and back to John's house. About halfway through my ride with John my brakes started to squeak, and it got progressively worse. When we got back to his house I used his tools to adjust the brake positions and minimize rubbing. It was better after that but not perfect. Vivian made smoothies, then we chatted for a bit before. I headed home the normal way via Bernardo Center Dr. I was slow the whole way, just getting miles in and not stressing my legs.

Abg speed = 14.2 mph (14.3 mph). Total mileage = 40.8 mi

Avg power = 134 W. Weighted avg power = 161 W

Total elevation gain = 2850' (2890')

Avg heartrate = 118 bpm (Coospo)

Relative Effort = 53 (54)

Training Load = 179 (182)

Intensity = 73% (78%)

https://www.strava.com/activities/20009142458

I only had a little time once I got home to get ready for my volunteer shift at the hospital. It turned out to be an unusually slow shift, particularly toward the end, when it usually gets busy. I did meet new nurses Dani, Devyn, and Amber as well as get reintroduced to the housekeeping aide Angie (very nice and capable). I ended up leaving just a little bit early, rode home and changed for a hike with Emily at Kit Carson Park. We had a nice chat, mostly about her work, as we walked around the park. After the hike I rode home and had dinner, then Ann and I watched some TV. The rest of the evening was quiet.

09-01-2026 Ride

Slept okay, although I did wake up in the night and have a little trouble getting back to sleep. Woke up around 5:15, read for a bit, and got up at 6:00. I got ready for a coffee ride with Andy and Nel, using my Fuji bike with new SPD MTB pedals. Headed MI there the fast way and got there around 6:55, Nel and Andy were there and waiting. We chatted briefly in his driveway before heading out. Took Bernardo Oaks Dr to the RB Inn parking lot, through there to Sintonte Dr, then up to a left turn onto Mirasol Dr. This got us to Pomerado Rd, where we turned left and headed down to the lake. On the descent we were over 20 mph with Andy in the lead, and a car pulled out out and almost hit Andy. He swerved, and I braked and swerved to avoid hitting the car. Very scary! Nel and I stopped, and I gave the guy the what-for. He was apologetic, and we were all shaken up but uninjured. Andy kept riding, and Nel and I caught up with him at the other end of the pedestrian bridge. He had cal. Ed down a little as well, so we continued riding. Over to the mall and through the parking lot, taking Beethoven Dr to the path through Kit Carson Park. I slowed down to their pace as we took El Ku Ave to Escondido Blvd, eventually connecting to Centre City Pkwy. We rode through town and then turned left on Washington Ave. My mind was still a little distracted, and my right shoe cleat was loose, making it nearly impossible to unlatch my shoe. So I missed the turn to stay on Washington Ave and got us on Hale Ave inst2. Poor road quality and off-track, so not great. We rode up to Auto Park Way and turned right there to get to Mission Ave, where we turned left. I stopped when I got ahead of the others on Auto Park Way and retightened my cleats (they held up through the end of the ride). Shortly after we turned left again on Barham Dr. I got a call around this time from the Gringo's event coordinator, but she was gracious enough to allow me to reschedule our phone call. So no time constraints as we rode to North City and stopped at Christophe Rull Patisserie. Andy ordered a matcha, which they had just added to their menu, so he got the first one ever from the shop. The chocolate almond croissant that we shared was also good, coffee was fine as well. We chatted with Christophe, who came out to talk about the matcha and the upcoming first anniversary of his shop opening. Had a nice chat with the fellas, talking about our kids and instilling in them a good sense about the value of money and savings. Then we headed back, this time taking Barham Dr to Mission Ave and then Washington Ave to Tulip St to get to Valley Pkwy. Left turn there, followed by a right on Quince St. Over to 13th Ave and thus back to Centre City Pkwy, where we headed south. We turned on Citracado Pkwy and then basically retraced our earlier route back to Andy's house. Was a good ride again, apart from the car scare. I rode home via RB Rd to W Bernardo Dr, was an easy pace throughout this ride.

Avg speed = 14.1 mph (14.3 mph). Total mileage = 34.4 mi

Avg power (est.) = 113 W

Total elevation gain = 1590' (1590')

Avg heartrate = 108 bpm (Coospo)

Relative Effort = 30 (29)

https://www.strava.com/activities/19993834377

Got home, Ann was at the beach. I took a call from Chloe at Gringo's and got some useful info about renting the semi-private room in November. Then I worked on fixing some bugs in my cycling analysis program as well as the database creation program. It took a while, but the latest version pretty much works as expected. Had some lunch while I watched TV. The I went out in the garage and adjusted the shifting on my Fuji bike, which was skipping on some of the middle gears. I also put some loctite on the screws holding the SPD MTB cleats to my shoes, hoping to keep them from loosening up on a ride. I started measuring the fence line that needs to be replaced but got a reminder about my physical exam, so I grabbed a quick shower and headed over to the RB clinic of Sharp Rees-Stealy. No issues in the physical, Dr Strouse scheduled some follow-up tests to look for any abnormalities. Then I rode home and finished measuring the fence dimensions. Called a fence company after that and got some preliminary numbers, then I emailed another company to get a quote from them. Watched some TV before and after dinner, then read before settling down.

08-31-2026 Ride

Pretty restless night trying to sleep, I'm guessing I had too much caffeine in addition to the nap. I ended up waking up a little after 6:00 and getting ready, slowly, for a bike ride to try out my new wheels. Through the neighborhood via the long way to get to W Bernardo Dr, turning right there and heading up the hill and past the HP site. Over to Bernardo Center Dr, turning right and riding down the hill to test how the wheels felt (they were good). Right on Cayenne Ridge Rd, taking it over to Dove Creek Rd, which I used to get to 4S Ranch Pkwy, turning right and heading up to CSB. Left turn there, taking it up to Nicole Ridge Rd, where I turned left. I rode around that neighborhood and then got back to Nicole Ridge Rd, taking it to Potomac Ridge Rd and using that road to get to PdS. Left turn there, taking this road down to San Dieguito Rd and turning there. Down the hill and over El Apajo and Via de Santa Fe to Calzada del Bosque. I used that road to get over to VdlV, turning left there and riding, not too fast, to ECR. I turned left there and rode partway up the hill to the turn onto Derby Downs Rd, climbing up to Old El Camino Real. I initially turned left but then turned around to see where this road led heading south. It dead-ended into a street with no exit out of the neighborhood, so I rode back up and then down Old El Camino Real to return to San Dieguito Rd. Across the flats and then slowly up the Three Witches climb, just no energy on this day. I got back to CdS and plodded home the new normal way until turning off RB Rd into the neighborhood and riding that way back to the house.

Avg speed = 14.8 mph (14.9 mph). Total mileage = 33.0 mi

Avg power = 131 W. Weighted avg power = 164 W

Total elevation gain = 2000' (2030')

Avg heartrate = 112 bpm (Coospo)

Relative Effort = 34 (35)

Training Load = 134 (133)

Intensity = 75% (75%)
https://www.strava.com/activities/19977586445

After the ride I had some breakfast, cleaned up the kitchen dishes, then watched a little TV. Next, it was time to do some tasks. I went out in the garage, took my new wheels off and measured the new rotor thickness to be about 1.80 mm. Because I had the issue with my rotor lock ring I took the ones that came with the wheels off and replaced them with the ones that came with my bike. I also measured the old bike rotor thickness values for front and rear wheels, they were 1.30 and 0.93 mm, respectively on average. I was surprised at how much wear they showed, probably won't put them back on the bike. My brake responsiveness is measurably better with the new rotors, just a little grabbing on the front rotor that hasn't resolved yet. A little after noon I talked to Blair, hadn't chatted with him since April. He's doing okay, seems resigned to not working, although I didn't bring the subject of job-hunting up.  After we ended our call Ross texted me, so I called him back and gave him some pointers about how to set up the old Canon Pixma printer on his Windows laptop. Initial efforts didn't work, but I sent him a video that showed how to download drivers and get it working, and apparently that did the trick. I watched a little TV in the afternoon, and read as well. Later on I went in to try and do some cycling analysis code upgrades but got sidetracked updating my cycling database program so it would work with recent changes I'd made to the general code. That took longer than expected. After dinner Ann and I watched some TV, then I read for a while. I also put the SPD MTB cleats on a pair of cycling shoes and installed my MTB pedals on my Fuji to test them out on the coffee ride in the morning with Nel and Andy.

08-30-2026 Run

Had trouble sleeping. The cat got really agitated around 1:00 in the morning, turns out that she hadn't been fed earlier, and she was hungry. Ann had the A/C on full-blast, and it was too much for me in our room, so I eventually went into the other room to sleep, after reading for a bit. Woke up a little after 6:00 and got ready for a longer run at a slower pace. Down to the park and looping around, then running back to get five miles in. I had negative splits throughout, along with a pretty decent last mile. Stretched a little bit before the run and didn't feel any discomfort.

Avg pace = 8:28/mi

Total distance = 5.12 mi

Elapsed moving time = 43:22

Avg heartrate = 130 bpm (Coospo)

Relative Effort = 19

https://www.strava.com/activities/19963955330

Got home, made some coffee, and chatted with Joe, then Laura, before they packed up their stuff and started back to Berkeley. I did some stuff around the house (Ann had gone to church), including cleaning up some of my emails. Then I went out in the garage and unboxed my new EliteWheels ENT 3.0 carbon wheels. Here are some of the details.

    Front wheel    R260607269 02010474   D110G1-J2F06734-213 02010474-29R38C31Z

    Rear wheel    R260608377 02010475   D110G1-J2F07454-242 02010475-29R38C31Z

I measured the inner and outer widths of the rims, and they are approximately 23 and 31 mm, respectively. I first attached the disc brake rotors I had purchased earlier (I attached them finger-tight, since I don't have the right spline tool to tighten the rotor lock rings.  The wheels came with a small roll of rim tape, so I carefully applied the tape around the interior surface of the rims to cover the holes for the spokes. Found a couple of old inner tubes with shorter valve stems that I could use, since these wheels are 38 mm depth. I was also lucky enough to find two 25 mm matching Gatorskin tires, purchased at different times and likely having different riding history. Put the tube and tire on the front wheel, it was more difficult with this rim to seat the tire bead, then I pumped the tire up. I tried to put it on the bike and ended up having to remove the brake pads, push the pistons back in, loosen the screws holding the brake to the frame, and reinstall the brake pads before I put the wheel on. I had to adjust the position of the brake to minimize rubbing against the rotor, then I tightened everything up and started on the rear wheel. I don't have a spare cassette, so I ended up taking the cassette off my DT Swiss wheel and installing it on the new wheel so I can try them out. Will have to decide if I'm going to buy another cassette to keep on this wheelset, since it will likely be $100-150. Then, using the same process, I put the disc brake rotor on and applied the rim tape to the interior of the wheel. Installed a tube and tire, then followed the same process to align the brake with the rotor. All looks good after both wheels were installed. I'll give it a test ride tomorrow. After that exercise I had some lunch, then in the afternoon took an short nap and read for a while. The rest of the afternoon was pretty quiet. After dinner and cleaning up the dishes Ann and I watched some TV before settling down for the night (<>).

While I had the wheels out, I also took pictures of the barcodes on my DT Swiss wheels. They have inner and outer rim widths of about 20 and 27 mm, respectively.

    Front wheel    2599476    W018922

    Rear wheel    2241859    W019084

08-29-2026 Ride/Walk

Got up early for a short bike ride before we went out for the day. I rode a little faster than I have been riding, legs felt a little sluggish from the regular exertion on previous days. This was a pretty standard route for the most part, through the neighborhood and out RB Rd to CdS. I took this out past the 56 and then turned on CMR and climbed to Black Mountain Rd. Left turn there, riding to CVR. I wasn't riding very hard at this point, but a guy on a beautiful Colnago bike passed me, and so I sped up to try and catch him on the subsequent climb. I was able to catch and pass him after we turned on CVR, but he eventually passed me again on the descent, and I wasn't interested in trying to catch him again. Down to Dove Canyon Rd taking it back to RB Rd and home the normal way from there.

Avg speed = 16.3 mph (16.4 mph). Total mileage = 20.9 mi

Avg power = 141 W. Weighted avg power = 181 W

Total elevation gain = 1400' (1390')

Avg heartrate = 114 bpm (Coospo)

Relative Effort = 21 (22)

Training Load = 87 (88)

Intensity = 82% (81%)

https://www.strava.com/activities/19950085900

Got home and had time to shave and shower before Ann drove the four of us down to the Zoo to meet Emily and Caleb. We met them by the lion at the front gate right around 9:00 when the park opened. Caleb got the passed for us, and we headed directly to the panda exhibit, getting in line for the 9:30 opening. Only the male was out, it was underwhelming. Then we walked through other parts of the zoo, including the Australia and Africa regions. We waited in line for about 30 minutes to take the bus around the park, that was also disappointing, since we mostly saw the animal enclosures but not the animals. Caleb's employee discount allowed us to get refillable souvenir cups, they we expensive but useful on this warm (almost hot) day. We saw most of the highlights, including some interesting close-up views of adult male and female lions. Did a fair amount of walking, and everybody was hot and a little irritable by the end. We drove back and stopped at Best Pizza & Brew in CMR for lunch. Ann didn't order enough pizza, IMHO, but it was okay. Emily, Caleb, and I sat at one table and had a nice chat. Then they drove to their place, and we drove home. A little later, the four of us drove to Stone Brewery, which is likely closing this year. We had to wait about 25 minutes for a table (there weren't enough servers), and the service was initially lackluster. Had drinks and snacks, it was fine but started to get hot near the end, even though we were in the shade. Got home, and I scrounged around for some food to eat for dinner, there wasn't much in the house. Laura, Joe, and I watched Best in Show. I'd seen it at least once before, but it held up pretty well. Joe had never seen it, and he also thought it was funny. I was ready for sleep after that.