02-24-2026 Run/Swim

I got up really early and had some cereal and a banana for breakfast, loaded and started the dishwasher as well. Then I did a run in the early morning, both for exercise and to see if I could locate our missing trash can. I ran down to the park and did the normal 5k route. Had pretty significant negative splits for the first three miles. My right leg was a little tender but not painful. Found our trash can outside a neighbor's house on Aguamiel Rd and brought it back to our house. Mystery solved.

Avg pace = 8:12/mi

Total distance = 3.17 mi

Elapsed moving time = 26:03

Avg heartrate = 131 bpm (Coospo)

Relative Effort = 11

https://www.strava.com/activities/17506367074

Got home from the run and had a little time before I needed to get ready for my swim. I picked up the package containing a refurbished HDD from the porch and tried, briefly and without success, to get it to plug into my HDD enclosure. No time to troubleshoot, so I rode to the WWC and did a 1500 yd swim. Again, not feeling much energy on this day, and my bone conduction headphones didn't work again. Seemed like they kept trying to pair with my watch, which might be a longer-term solution for using them. I also had more difficulty in adjusting my goggles to keep them from leaking, which was frustrating.I swam the 1500 yds, with a break after the first 500, to try and fix my phones and eventually just take them off. Toward the end, I was having difficulty keeping my stroke count low as I tired out and my form fell apart. Here are the splits for my three 500s: 9:28, 9:35, 9:46. Elapsed freestyle swimming time of 28:49. Then I moved to lane 2 and practiced my backstroke for 100 yds. I didn't wander as much as the previous time, the lane markers helped, and I got a little faster. More practice needed.

Avg pace = 1:55/100 yds (Video, not including pause after first 1000)

Total distance = 1500 yds

Elapsed moving time = 28:49 (Video)

Avg heartrate = 159 bpm (Zepp, probably not)

Relative Effort = 65 (probably not)

SWOLF = 38

Avg stroke rate = 21 bpm

Avg pull distance = 2.32 yds

https://www.strava.com/activities/17510055959

Here are the backstroke data:

Avg pace = 2:47/100 yds (Video)

Total distance = 100 yds

Elapsed moving time = 2:47 (Video)

Avg heartrate = 136 bpm (Zepp)

Relative Effort = 2

SWOLF = 57

Avg stroke rate = 21 bpm

Avg pull distance = 1.18 yds

https://www.strava.com/activities/17510055941

Got home after that and did some more sleuthing about the HDD. Long story short, it's not the right drive interface, so I arranged to return it and will look for another drive instead. Next, I went in the garage, took apart the rear cassette from Paula's friend Sylvia's wheel, and gave it a deep clean. It was really dirty, with caked-on grease that I had to scrape away. But the original finish was still there, and it came out looking really fine. It took me about 90 minutes to do. Had some lunch after that, then I rode over to pick up my bike shoes from the shoe store. They turned out looking okay, I hope the repair lasts for a while because these are comfortable shoes. Had a nap in the afternoon, was tired from the morning's exertions. Then Ann and I drove down to Cabrillo National Monument and walked around. I was feeling a little out of sorts, would not have chosen to go hiking on this day, but it turned out to be pretty nice. Low-key campus to explore, we stayed up on the point where the original lighthouse was located and didn't drive down to the new one by the sea. Traffic was really backed up when we left the park, so we stopped for Mexican food in Old Town. Food quality was decent, huge portion size. Traffic cleared up while we ate, and we zipped home for a quiet rest of the evening.

02-23-2026 Swim/Ride

Slept pretty well, no caffeine or naps on the previous day (<>). Got ready for a swim at the WWC, also cleaned the kitchen dishes before I headed over there (took a banana). Got in the pool and started, but for some reason my bone conduction headphones wouldn't switch to internal memory. So I stopped after one lap, took them off, and restarted the workout. Again focused on keeping a longer stroke. I also had difficulties in adjusting my goggles so they wouldn't leak, and even throughout the swim I didn't feel like my stroke was natural. Not a great day. I decided to cut it short and swim only 1500 yds, the last 500 with swim fins. Here are the splits for the three 500s: 9:33, 9:40, 8:46. Elapsed swimming time of 27:59.

Avg pace = 1:52/100 yds (Video, not including pause after first 1000)

Total distance = 1500 yds

Elapsed moving time = 27:59 (Video)

Avg heartrate = 143 bpm (Zepp, maybe)

Relative Effort = 29 (maybe)

SWOLF = 36

Avg stroke rate = 20 bpm

Avg pull distance = 2.48 yds

https://www.strava.com/activities/17496279998

Got home and had cereal for breakfast, then I went out in the garage and got the mower ready to cut the grass. Did that and then performed some bike maintenance in preparation for a ride in the afternoon with Paula. I rode into Escondido to have lunch with Earl at Sunnyside Kitchen. I paid. Discussion about his investments, risks of crypto, AI activity in general and in Laura's research. Then I rode home and had a little time before meeting Paula. Sent some emails about NY upcoming unavailability for volunteering, then got ready for the ride. She showed up around 2:30 with a cracked windshield and feeling blue. She felt better after we started riding, taking an extended route through the neighborhood and up to RB Rd. Over to Broken Bow Ct and then Via del Campo back to RB Rd. Over to CdS taking the long route through the 4S Ranch neighborhood (including riding up to the end of Four Gee Rd), then down to PdS. We turned there and rode back up into the Del Sur neighborhood, taking Potomac Ridge Rd and Nicole Ridge Rd to Camino San Bernardo. Some school traffic to deal with. We rode over to Dove Canyon Rd, turned right, and rode down to Dove Creek Rd, turning left there. Took that up to Cayenne Ridge Rd (short climb, not too bad), then turned right and took it down to Bernardo Center Dr, where we turned left. Up the rest of that climb, turning right on Camino Crisalida. This was a nice, winding downhill to the end of the street, where we took an access path over to Avenida de los Lobos. This road wound uphill for a bit until we turned right onto Avenida Abeja, which got us back to Bernardo Center Dr just before the light at CdN. From there, it was the normal way home riding by HP.

Avg speed = 12.8 mph. Total mileage = 18.9 mi

Avg power = 106 W. Weighted avg power = 142 W

Total elevation gain = 1430'

Avg heartrate = 111 bpm (Coospo)

Relative Effort = 21

Training Load = 66

Intensity = 65%

https://www.strava.com/activities/17500314955

Paula had brought a cake for us, so she, Ann, and I sat out in the backyard, had some cake and lemonade, and talked for a while. Then she headed home, and we had dinner. I read for a bit, then we went out shopping at Aldi and Walmart for supplies for the Saturday ride. I also dropped off the t-shirts and transfers at Perse's house so he could iron the transfers on. After shopping, Ann and I stopped at a bar/restaurant, Poway Social House, in the Walmart parking lot, for drinks and a snack. I watched a little TV after we got home from that.

02-22-2026 Trail Run

Woke up feeling pretty good, no major soreness in my legs, so I decided to meet Aaron Holdaway for a trail run by his place. Tackled all the dishes in the kitchen first, that took a while to clean up, but it felt good to get it done early. Also had some breakfast to get fuel in. Rode the scooter over to the park by his place, where he was waiting. We chatted briefly and then started on our run, which was on a mix of pavement and trail for a while. The trail sections were occasionally muddy. We followed some of the trails from the Turkey Trot. I ran with Aaron for the first 3+ miles at a slower pace, then I split from him and ran back to the starting point. Legs felt pretty good, but I didn't push the pace. The effort to run on the trail was higher, though.

Avg pace = 8:58/mi

Total distance = 5.25 mi

Elapsed moving time = 47:05

Avg heartrate = 130 bpm (Coospo)

Relative Effort = 19

https://www.strava.com/activities/17486555659

Rode my scooter home and had some coffee while I worked to fix some elements of my cycling analysis code to display the correct numbers. Had a burrito for lunch and watched a little TV, then I went out in the front yard and tackled the gravel path. First I went through and removed remaining dry weeds and manually leveled the ground. Then I compacted it by walking on the dirt. Next, I poured clean pea gravel from the trash bin where I'd stored it. Finally I went through and leveled the gravel and added more to the bald spots. It looks really good now, will see how long that lasts before I have to weed it again. Glad to be done with the big task, until the next time. I rested for a bit after this work, then I went back to the cycling program and worked to get the FIT file analysis to agree with the corresponding GPX file analysis. Was successful at this by late afternoon. Lots more work needed to integrate this capability more completely, but a big hurdle was cleared today. Ann and I watched TV in the evening after dinner, then I read for a while before turning in.

02-21-2026 Ride

Slept fairly well, did wake up in the night and read for a while. When I woke up, I did the dishes and ate some pancakes to fuel up for a long ride. Headed over to the 4S Target the fast way, I forgot to start my Wahoo until a little more than a mile into the ride. I got there the same time as Perse, and for a while I thought we would have a very small group to start. But others showed up unexpectedly, so it was a decent turnout: Perse, Ray (first time riding with us since his toe surgery), Nel, James, Jed A., and Rob T. We headed to CdS and took it to the 56 bike path. While on the path Aaron joined us as well, apparently he pushed hard to catch up with us. Down to Carmel Valley Rd, skipping the part of the path that was flooded and riding through some rocks and sand in the underpass just before it ended. All we're riding a steady pace, not super fast but going pretty good. We rode up to PCH and headed north. As usual these days, James got in front whenever he could and pushed the rest of us to keep up. Somewhere around Cardiff Romeo joined us too. We stopped for a bio break at Swami's Beach, and Aaron turned around here. Continued on after the break, and Perse turned around once we got into downtown Encinitas. Jed turned around at LA Costa Ave. The rest of us continued on toward Carlsbad. At some point a guy on an e-bike passed us, and Romeo jumped on his wheel. I tried, briefly, to stay with them but gave up after considering how many more miles I had to ride. As we approached Carlsbad, I saw a lady with a parrot on her shoulder, walking a dog. We continued into Oceanside, taking the usual route over to Pacific St and then turning from there onto the Mission San Luis Rey bike path. Ray and Rob split from us to head to the harbor and find a place for coffee and a snack. On the bike path, Romeo and I were out in front, then I got into the lead when it straightened out and gapped the rest of the riders. I wasn't going full gas but did keep a steady pace. It was a longer distance to Mance Buchanon Park, and there weren't any easy access paths to it until we got to it's eastern end. Stopped there for another bio break, and I ate some food, including most of a banana that Romeo gave me. He lives near the park and decided to ride home from there. After the break the three remaining riders - James, Nel, and I - retraced our path all the way back to Encinitas. We did stop for another break at Cancun. I had gapped the others and paused there to reconnect with them. Short break, 5hen we were on our way again. I did the normal diverted route through downtown Encinitas while James and Nel rode straight through. I was out front and paused several time for them to catch up, including at VdlV, where James thought we were turning. We continued on into Del Mar, and I separated from them on the gradual climb through the town. Turned on CVR and took the old way to get to the 56 bike path, to avoid the messy underpass. I was slowing down, the others more so. We rode back to CVR, turning left there and taking it to CdS. I was slow on that last little climb. Probably should have been eating more during the ride. Legs didn't cramp, though. Up, slowly, to Paseo del Sur, where Nel was lagging behind James. Took that road back to the 4S Target, where I was glad to see that part of the ride end. The three of us chatted for just a bit, then James started riding home, as did I, shortly afterwards. Home the new normal way, benefiting from a steady tail wind, for which I was grateful. Was tired and feeling calorie-deprived when I got home, but surprisingly my legs weren't really sore at all.

Avg speed = 16.5 mph. Total mileage = 91.4 mi (+1.2 mi)

Avg power = 138 W. Weighted avg power = 156 W

Total elevation gain = 3100'

Avg heartrate = 127 bpm (Coospo)

Relative Effort = 149

Training Load = 314

Intensity = 71%

https://www.strava.com/activities/17477140695

Got home but wasn't really motivated to eat a big lunch. There wasn't much in the fridge other than the cabbage rolls, and they seemed too rich for me then. It felt good just to relax and unwind for a bit. The shower felt pretty good. Later in the afternoon, I dropped my white cycling shoes off at the shoe repair store to get the stitching redone on the left one. Also got a couple of items at CVS, then headed home. I read for a bit and blogged about the ride before Ann and I drove to church for a soup potluck and game night. Lots of meat soups, but I had a couple of bowls and some really good sourdough bread that Caleb had made. Talked, and caught up, with Dave and Karen, met Deborah from the choir (strange lady), then I chatted with Joe and Cathie for a while, no games for me. Home after that, where I watched some TV and then headed off to bed.

02-20-2026 Swim/Ride

Slept okay, not perfect but good enough, waking up in the early morning but getting back to sleep for a while after that. Got up and got ready for a swim at the WWC, also did the dishes before I left. It was a little chilly on the ride over, skies were overcast but not looking like rain. I had the pool to myself for the first half of the swim, and only one other swimmer was in the pool when I finished. Concentrated, mostly with success (see pull distance below), on keeping my stroke long. Swam 1500 yds, the last 500 with the pull buoy. Here are the splits for the three 500s: 9:34, 9:35, 9:15. I need to start working on improving my kick, likely with the swim board I bought but never used.

Avg pace = 1:54/100 yds (Video, not including pause after first 1000)

Total distance = 1500 yds

Elapsed moving time = 28:24 (Video)

Avg heartrate = 163 bpm (Zepp, maybe)

Relative Effort = 69 (maybe)

SWOLF = 37

Avg stroke rate = 20 bpm

Avg pull distance = 2.48 yds

https://www.strava.com/activities/17462882681

Got home, was still chilly on the ride home, and had some coffee. Not much for breakfast. Placed an order for stuff from Walmart. Ann and I went to Tandoori Xpress for lunch after I looked into Italy bike rentals and started inspecting hostels in Vicenza. After lunch I chilled for a bit, then mixed up some weed killer, found a spray bottle, and sprayed down the dirt on the gravel path. After that, I went for a short bike ride. Through the neighborhood on Matinal Circle, then to W Bernardo Dr. Right on RB Rd and up to Broken Bow CT, taking it all the way to the end before turning around and riding back to Via del Campo. I took this back to RB Rd and then followed the extended route through the 4S Ranch neighborhood to CdS. Home the original way from there. Didn't push the pace on this ride, just a casual speed.

Acg speed = 14.7 mph. Total mileage = 11.1 mi

Avg power = 129 W. Weighted avg power = 158 W

Total elevation gain = 800'

Avg heartrate = 117 bpm (Coospo)

Relative Effort = 12

Training Load = 39

Intensity = 72%

https://www.strava.com/activities/17465825582

Got home and watched a little TV, had a small snack. I worked a little on my cycling analysis program. Avi texted that a group was meeting at Phil's at 5, so I headed over there and had a Coke and a long conversation with Britt about her early life. Came home, had some dinner, and watched TV for a while before heading to bed (<>).

02/19/2026 Virtual Ride

I was originally going to get out for a ride, but the weather forecast predicted rain coming, so I switched to an indoor ride instead. I picked a very flat route, Brussels Town Square, and did four laps in a little over an hour. Had to psych myself out not to stop at about 15 miles, legs were feeling it from the constant effort. But I got to the end of the fourth lap successfully. Here are the times for the four laps: 15:24 (162 W, warming up at the beginning, also turned the fan on at some point), 14:38 (181 W), 14:48 (178 W), 14:40 (179 W).

Avg speed = 20.3 mph. Total mileage = 20.5 mi

Avg power = 175 W. Weighted avg power = 177 W

Total elevation gain = 0'

Avg cadence = 82

Avg heartrate = 132 bpm (Coospo)

Relative Effort = 32

Training Load = 64

Intensity = 80%

https://www.strava.com/activities/17451820400

Made a minor adjustment to my Fuji bike when I was done, also changed the battery on the remote for the Bose SoundDock. Then I went inside and had some toast for breakfast. Ann had gotten up early and gone downtown for jury duty, so I had the house to myself. Watched some TV, then through the day I worked on adding the functionality into my cycling analysis program to read in FIT files and display the data. It took some time to figure out how to convert the columns to usable data, then I had to try and map the data from the FIT files to the appropriate lists and dataframes I had set up in the program. Was partially successful at the end of the day, I had numbers for the main output statistics, but they aren't yet all correct. Ann and I watched some TV in the evening, and I also read a fair amount of the book Easy Money through the day and evening.

02-18-2026 Swim

Slept pretty well, didn't eat or read during the night, although I did wake up (<!>). The rain noise was pretty noticeable, and we had some high winds as well. Got ready for a swim at the WWC and rode over in gray and cool but not rainy weather. Others were there when it opened, but I got lane #3. Swam two 500s with a short break in between. I felt much more fluid in the water, and my stroke count was about the same as the previous day, just faster. Here are the splits for the two 500s: 9:01, 8:49. I think these are the fastest 500s I have swum in the pool (it was surprisingly warm, given the rain we had overnight).

Avg pace = 1:47/100 yds (Video, not including pause between 500s)

Total distance = 1000 yds

Elapsed moving time = 17:50 (Video)

Avg heartrate = 163 bpm (Zepp, maybe)

Relative Effort = 42 (maybe)

SWOLF = 36

Avg stroke rate = 23 bpm

Avg pull distance = 2.29 yds

https://www.strava.com/activities/17441077385

When I got home, I checked to see if we had both trash cans and discovered that our normal trash can had apparently been washed down the street by the rain. I went looking for it, without success. Had some cereal for breakfast. Later in the morning, I formatted the logo for the Bisikleta century and submitted the print order to ninjatransfers.com. Then I got ready for my volunteer shift at the hospital, eating a fairly big lunch before I started. It was pretty steadily busy, there's a new nurse, Mila, whom I met. Was clear, cool weather when I rode home, cabbage rolls for dinner. Watched TV in the evening and then read before bed.