10-02-2026 Swim

Slept okay, had a short night. I woke up after 4:00 but got back to sleep until around 6:15. Got up and planned a shorter route for Saturday, sent it out to the Bisikleta WhatsApp. Then I got ready for a swim at the WWC. Met Avi there, the pool was a little crowded, so I had lane 4. Focused on intermediate distances and speed/strength. I swam three 250s and finished with a 500. Avi did his own thing, looked like sprint drills, and I couldn't match his pace in general. Here are my details:

Initial 250

    4:28

Second 250, with swim pads

    4:20

Third 250, with swim fins

    3:57

Final 500, no swim aids

    9:13

My stroke length in the final 500 was shorter, arms didn't feel very strong. Lots more work needed to build endurance.

Avg pace = 1:45/100 yds (Video)

Total distance = 1250 yds (Video)

Elapsed moving time = 21:58 (Video)

Avg heartrate = 144 bpm (perhaps)

Relative Effort = 35 (maybe)

SWOLF = 35

Avg stroke rate = 22 bpm

Avg pull distance = 2.38 yds (was lower later in the workout)

https://www.strava.com/activities/20422011163

Got home, had a banana and cereal for breakfast. Later, I went to Palomar Hospital in Poway and got my annual flu shot. Then I headed over to Walmart to get a couple of things, stopped at Aldi while I was over there and restocked on cereal and other items. Had a light lunch when I got back, and took a longer nap in the early afternoon. It was blazing hot outside. I changed the scooter oil in the afternoon, was hot in the garage but not unbearably so. The evening was a quiet one, I was unusually tired on this day, maybe from the effects of the earlier flu shot.

10-01-2026 Ride

Woke up initially around 4:00 and then dozed off and on until a little before 6:00. Then I got up and got ready for a ride meeting Paula. It was cool at the outset, not quite cold but brisk riding down Aguamiel Rd. I wasn't in a big hurry, since she had left early and was planning on meeting me before the official meet-up spot. Rode down by the park and then over the pedestrian bridge to Via Rancho Pkwy, turning left and taking it, at moderate pace, up to Felicita Rd. Then it was up to Hamilton Ln, turning left and riding to Continental Ln and thus over to Gamble Ln via Calle Catalina. To the top of the hill, then over to Citracado Pkwy via Scenic Trails Way. I rode down the hill looking for Paula, spotted her coming up just after I passed Valley Pkwy. I waited for her to turn around, then we both rode down to Harmony Grove Village Pkwy and took it to Harmony Grove Rd. Then it was down to the turn onto Elfin Forest Rd. I was pushing a little harder than usual, and I gapped Paula. I slowed my pace a little bit before the turn, then took the climb up to San Elijo Hills at moderate pace, not scorching but steady. I waited for Paula to catch up just before we got into the village. There was a lot of morning traffic on the climb, and that road doesn't have much of a shoulder, so it wasn't ideal. We rode into the village through heavy traffic and then took San Elijo Rd down to Melrose Dr. This was a fast descent, and I was super cautious because of all the traffic as well as shadows on the road. Right on Melrose Dr, and I rode down to RSF Rd, not realizing that Paula's final route had us turning earlier. I waited for her at the intersection and called her when she didn't show. We then met up at the intersection of RSF Rd and Boulderidge Dr. Continued on RSF Rd until turning left on Redwing St, and then it was a lot of neighborhood riding. Redwing St to a right on Paseo Cerro and then a right on Paseo Descanso. Left on Carrillo Way and then a right on Melrose Dr, followed by a right shortly after onto Paseo Corto. Another quick right on Rancho Quartillo, which turned into Paseo Palero. We took a right on Rancho Milagro, a left on Paseo Monona, and another left on Paseo Valiente, followed by another left on Rancho Bravado. A right on Paseo Valindo got us out of the neighborhood onto Palomar Airport Rd / San Marcos Blvd, where we turned right and rode down the hill and then climbed to Viewpoint Dr, turning right there. A left turn on Lake Ridge Dr took us to Lodgepole Rd, where we turned left and rode back to RSF Rd. Shortly after we took a left on Lake San Marcos Dr, taking it to the more familiar San Marino Dr. Across the lake, where the street turned into San Pablo Dr. Paula was looking for a street that had an access path to the lake, and she found it in La Plaza Dr, although we had to ride to the end of the street and backtrack to find the path. We stopped there for a break, with a nice view of the lake, and I ate my banana and took a couple of pics. After the break we rode back to San Pablo Dr, turned left there and then right on San Julian Dr, which got us back to San Pablo Dr. We took a left there and then a right on La Noche Dr, and this got us out of the Lake San Marcos neighborhood. Took a right on Honeysuckle Dr and followed it around to Applewilde Dr, where we took another right and then a left on Poppy Rd. This got us to Foxhall Dr, where we turned right. Then it turned into Buckhorn Ave. Right turn on Iron Horse Dr, then a left on Orchid Ave. That got us to Santa Barbara Dr, which we rode up to a right turn onto Twin Oaks Valley Rd. I had to pee by this time, so I wasn't ready to go hard up this climb. Again, I put it in my lowest gear and spun my way to the top. It's a little less than 2 miles and about 350' to get to Double Peak Dr, and I didn't set any records on this day. Turned there and rode to Paula's street, Atherton St, turning there and riding to its end before turning around and riding back to Double Peak Dr. She was just coming up, so I turned around and met her at her house. Stopped to pee but not so much longer than that, as it was warming up and I still had miles to go. I rode down San Elijo Rd into the village, that's always a challenging descent, mainly because of traffic and shadows in the bike lane. Once I got onto Elfin Forest Rd, I basically followed my earlier route home, with the only changes being an examination of Mesa Grande Rd and Fantero Ave, off Citracado Pkwy, trying to find a linkage to the neighborhoods by Gamble Ln (no luck), and taking the freeway route over the lake. Was tired at the end, not a lot of push left in my legs when I got home.

Avg speed = 13.7 mph (13.8 mph). Total mileage = 44.9 mi

Avg power = 118 W. Weighted avg power = 158 W

Total elevation gain = 3560' (3490')

Avg heartrate = 112 bpm (Coospo)

Relative Effort = 54 (57)

Training Load = 186 (178)

Intensity = 72% (71%)

https://www.strava.com/activities/20409859520

Got home, was there just a little bit before Ann left to get her COVID booster and then go to the beach. I watched some TV and ate lunch, had a very little nap as I dozed off while the TV was on. In the evening, after dinner, we drove down to The Comedy Store in La Jolla and watched a slate of comics perform 10-minute sets. Rob Fogarty had some tickets that he couldn't use, so he gave them to us. The show started a little after 8:00, first two comics were new and still working on their material and delivery. The next few got funnier and funnier, there were several good ones there. But we probably overstayed our visit because the last several (starting with the bartender from the club) were progressively less funny. Left around 10:30 and got home around 11:15.

09-30-2026 Ride

Woke up and got ready for a bike ride with John. I ended up leaving a little bit late, so I rode through the neighborhood, turned left on Matinal Rd, and took W Bernardo Dr to RB Rd. From there it was the normal way, including riding to the end of Briarleaf Way. Jayden and Vivian saw us off (Jayden and John had to race before we left). We headed back down the hill to Poway Rd, turned right, and rode up to Community Rd. Another right turn there, then we rode up the hill to Stowe Dr. I put my bike in its lowest gear and just chugged up, not pushing too hard. We took a left on Stowe Dr and rode up to Danielson St, turning left there. Up to Scripps-Poway Pkwy, turning left. I thought we were going to ride up the Purple Monster climb, but we turned off and took Sycamore Canyon Rd down the hill to Garden Rd. Back to Poway Rd, turning left and taking it to Midland Rd, where we turned right and rode to Aubrey St. Used it to get back to Community Rd, taking this back to Poway Rd and turning right. We then took a right on Tarascan Dr and started climbing. It got quite steep for a short distance after we turned left on Tuscarora Dr. Up to Cree Dr, where we turned left and then right on Papago Dr. This got us to Carriage Rd, where we turned right and followed it as it turned into Palisades Dr. This got us to Silverset St, which we passed as the street turned into Arbolitos Dr. This road turned into Celestial Rd, we turned right on Ring Rd and then left on McFeron Rd, which turned and dropped us onto Pomerado Rd. A left turn there got us going back to Scripps-Poway Pkwy, where we turned right. Again, I just put it in low gear and rode up the hill out of the saddle for much of the little climb. Back to John's house the normal way from there, again riding to the top of Briarleaf Way. Vivian made smoothies for us and gave me a dragon fruit. We talked about their fruit trees and vines and some about camping, both our recent trip and Vivian's previous experiences with camping in the desert. After the conversation I rode home the normal way via Bernardo Center Dr. Felt better on the last part of the ride than I had the previous week. For a route that John claimed had a lot of climbing, it really wasn't that much, just a couple of stretches that we had to negotiate.

Avg speed = 15.5 mph (15.6 mph). Total mileage = 38.9 mi

Avg power = 132 W. Weighted avg power = 161 W

Total elevation gain = 2080' (2200')

Avg heartrate = 114 (Coospo)

Relative Effort = 42 (46)

Training Load = 151 (156)

Intensity = 73% (75%)

https://www.strava.com/activities/20396431483

Got home and had a little time to get ready for my volunteer shift at the hospital. I'd shaved earlier in the morning, so I showered and took some food with me. Ate lunch at the hospital, then started my shift. There were a couple of new staff there: Reuben (nurse, kinda clueless), Mackenzie (rotating nurse), and Francis (new med tech). I had some stretches of being pretty busy and some other lagging stretches, so it was kinda normal. Left on time (I'd gotten there a little early) and rode home. In the evening I watched some TV and read as well. I finished The Great Math War and have started Alastair Reynold's Halcyon Years, a mystery that takes place on a generational spaceship.

09-29-2026 Run

Slept okay, getting up in the night to pee and then waking up around 4:00 to peep again. I dozed off and on until 6:00,then got up and went for a four-mile run, basically and out-and-back heading north initially. I stretched a little more than usual, and that helped. Not a fast pace except for the last mile. It was cool, but the exertion had me sweating at the end.

Avg pace = 8:37/mi

Total distance = 4.01 mi

Elapsed moving time = 34:36

Avg heartrate = 124 bpm (Coospo)

Relative Effort = 9

https://www.strava.com/activities/20387576261

I cooled down after I got back, Ann was still asleep. Did some more staging of stuff to pack into the car while she was sleeping, and I got the camping bins out as well. After she got up I got my stuff out of the tent and deflated the air mattress. Packed that up while she was making breakfast, then we ate French toast and had coffee along with it. Finished taking everything down and putting it by the car, then I loaded the stuff in while she cleaned the dishes and packed the blue bin. We left a little after 9:15 and avoided any traffic on the way home, a big relief. We unpacked the car and stowed the camping gear, we're basically done by 10:30.i watched a little TV in the late morning, then I finished the music file clean-up job I've been working on for several days. Also researched places to stay on our last bikepacking trip night, in Huntington Beach. In the afternoon I took a nap and worked on figuring out why I am having problems with my chain skipping on my Fuji. I think I traced it to a faulty QuickLink, so I replaced it, will see if that works. After dinner Ann and I watched TV. I read a fair amount in the afternoon and evening as well before turning in.

09-28-2026 Ride

Slept pretty well for a first night camping, having also had a late afternoon nap. I woke up after 4:00 and had a pee, then I got back to sleep after a bit, slept until around 7:00, which is unusual (<>). We got up, and I made breakfast (eggs and leftover grilled food, coffee, and leftover apple tart). I cleaned the dishes, and Ann dried and put them away. After that, I got ready for a bike ride. Earlier in the morning I had used Strava to make me a route from the beach to the restaurant where we were meeting Pat for lunch. For some obscure reason the route took me into the hills of San Clemente, including about 600' of climbing. I initially rode through the park to get to Avenida del President, turning left and riding to Avenida Mendocino, crossing over the freeway to ECR, turning left and heading to Avenida San Gabriel. The climbing started in earnest here and didn't let up for a while. Left turn on Avenida Salvador, climbing still. I got to the top and couldn't figure out where Strava wanted me to turn in the neighborhood, so I wandered around a couple of streets until starting the descent on Avenida Salvador to Avenida Presidio. Am pretty sure I rode this way with Pat before. That descent is thrilling, quite steep. I was unfamiliar enough with it that I kept braking to avoid taking too much speed into the turns. Turned left at the bottom of the hill on Avenida Pico and followed it to Calle Deschecha. That led me to the protected bike path running parallel to ECR. I was on my aero bars on this stretch, battling a quartering head wind. Then I rode through the parking lot by Doheny State Beach and on the nice streets through Doheny SP. I used Dana Point Harbor Dr to get to Golden Lantern St, climbed the short, steep hill to Del Prado Ave and turned left there, rode through downtown Dana Point and got on PCH. It's a little wavy here, so I alternated between climbing on the steeper sections and riding in aero position whenever possible. Strava wasn't so clear on where to turn, so I I initially missed the turn and ended up backtracking to get on Crown Valley Pkwy. More climbing here, nothing steep but some distance to it. Took this road up to Alicia Pkwy and turned left there. Some more gentle climbing and another missed turn, this time to get on the Aliso Creek Bikeway. This is a paved path with lots of curves, not super smooth either. Still, I rode in aero position when possible. I got off the path at Laguna Hills Dr, another little climb before a nice descent to Paseo de Valencia, where I turned right and rode downhill to the restaurant. Got there with some time to spare, so I rode to a nearby 7-Eleven and bought a Super Big Gulp to help cool down and rehydrate. Paula had borrowed my power pedals, so I used my MTB pedals and shoes instead no power data below.

Avg speed = 14.1 mph (14.3 mph). Total mileage = 24.5 mi

Avg power = 130 W (est.)

Total elevation gain =  1610' (1660')

Avg heartrate = 124 bpm (Coospo)

Relative Effort = 47 (49)

https://www.strava.com/activities/20368313241

Ann showed up a little early, which allowed me to change before we headed into the restaurant, Heaven on a Fork. Pat was already there. It was fun catching up with him. He told us about his Grand Teton hike, which had 7000' of climbing and some sections where ropes, belays, and rappelling were required. Has been dealing with hip and knee issues, no surgery indicated as yet. We caught him up on our travels as well as Laura's wedding plans. After lunch we saw Pat's ride, a red Corvette. I thought he was kidding when I pointed it out and he said it was his. Crazy! So there is more to hear about the next time we get together, likely in December. Drove back to the campsite and chilled in the shade for a while. In late afternoon we walked down to the beach and headed north for a while before turning around and walking back. Tide was low but coming in. Showered after we got back, that felt refreshing. We snacked for dinner after the big lunch. Walked down to see the sunset, but there weren't clouds in the sky except right on the horizon. Anticlimactic. I put some of the camping gear up, including the vestibule and the solar lights (didn't put them up this time). The rest of the evening was quiet.

09-27-2026 Swim

Slept for about 7 hours, not waking up, then I dozed in bed for a while before getting up a little after 5:00. I had some cereal for breakfast, then shaved. I next packed most of the camping gear in the car. After that was done I looked at places to stay in Malibu during our bikepacking trip. I selected a place and made a reservation for it, as well as two hotel rooms in Carpinteria. I also looked at some potential places for lunch on Monday with Pat and sent a list to Ann for her consideration. Did some music file work, then got ready for a swim at the WWC. There were only two people in the pool initially, others joined during my workout. I intended to swim 2000 yds in 500 yd intervals but got a little mixed up. Here is the workout I did:

500 at tempo pace, swimming faster in the second 250

    9:13

500 with swim pads, working on arm and shoulder strength

    9:14

500 with no swim aids

    9:38

450 with pull buoy, intended it to be a 500 but forgot to turn my watch on for the first 200

    8:34

250 with no swim aids, tired arms and inefficient stroke as a result

    4:53

I definitely need more longer workouts, arms were quite tired by the end. Because I forgot to restart my watch I only recorded 2000 yds on Strava.

Avg pace = 1:53/100 yds (Video)

Total distance = 2200 yds (Video)

Elapsed moving time = 41:20 (Video)

Avg heartrate = 140 bpm (perhaps)

Relative Effort = 44 (maybe)

SWOLF = 37

Avg stroke rate = 22 bpm

Avg pull distance = 2.31 yds (was much lower later in the workout)

https://www.strava.com/activities/20355353816

Got home and watched some TV while having a little more to eat. Did some music file work in the late morning and early afternoon, had a light lunch. I also watched a little TV. Finished packing my stuff and loaded it in the car, then loaded the food and some other bags in as well. The back of the car was pretty full. I put my bike on the roof bike rack, and we left home around 1:00. Ran into a little traffic on the way, slowing but not stopping. We got to San Clemente SB around 2:00. Ann helped set up the tent, so it went more quickly. We were done with camp set-up by about 3:00, relaxed for a while, including a nap (I was tired) before starting the grill around 5:30. Grilled food for dinner was tasty, but I was feeling a little out of sorts, can't explain exactly why. After dinner I cleaned the dishes, and Ann prepared a Dutch oven dessert with apples and puff pastry. She managed the baking as well. It was tasty. After that we secured the campsite and got in the tent. Even with the nap I didn't read that long before getting to sleep.

09-26-2026 Ride

This Bisikleta ride had its frustrations. I slept okay, woke up around 6:00. Emptied the dishwasher and got ready for the ride. I left home around 6:40, took thestraight-shot route over to the 4S Target and got there early enough to grab a coffee from Starbucks. Others started showing up, Jed was last of course. On this ride at the start we had Ray, Jed, Paula, Nel, and James. We got on CdS and took it east to CdN. We followed it to Bernardo Center Dr and turned right. Oh, Ray had forgotten his water bottles, so he left early to pick them up from his house. Jed had leer us know that his tire was going flat (!), so they stopped at the bottom of the hill while I rode ahead to let Ray know. We stopped and waited for the others. And waited. Finally I called Paula to find out the situation, and she told me Jed was heading back after failing to fix his tire. Oy! They caught up, and we rode up to the turn onto Black Mountain Rd. We waited there and saw James bombing down the hill on CVR. Another Oy! I sent James a note to meet us later, and we continued to Oviedo St, turning right and taking it to Twin Trails Dr, turning left and riding to CMR, where we turned right. Another right on Entreken Way, taking it to its end and then using a bike/pedestrian path to get to Torrey Park Ter. This got us to Torrey Gardens Pl, where a left turn took us to Torrey Meadows Dr and thus to CdS. We headed to the bike path and stopped there to find out where James was. He was far enough back that I decided for us to keep riding. Down the bike path to its end, then we took CVR to the coast and headed north. I pushed the pace a little bit here, had some cyclists ahead that I  tried to catch up to and pass. Waited for the others after the light, then we rode through Del Mar, Solana Beach, and Cardiff to get to Chesterfield Dr. Nel and Ray peeled off to use the restroom, and Paula and I took a pic. Then we all too San Elijo Ave north to Santa Fe Dr, turning right and climbing, initially on a steep gradient, almost all the way to El Camino Real. Ray got to the intersection next after me, and we waited for the others to show. Then the four of us headed south on ECR. For some reason my Wahoo kept rerouting on this segment, until we turned left on Manchester Ave and rode up, then down to RSF Rd. Then it was the climbs on La Bajada and La Granada into RSF. I dropped the others on the climbs, it was getting warm by this time, sun was fully out. Paula was significantly behind us, so we waited for her to catch up, then took La Granada to VdSF and El Apajo. I figured that we were on track to get back to Target by 11:00,so I stayed with them and took a modest pace up Three Witches. Ray wasn't too far behind me. We waited for Nel and Paula to make the turn onto CdS, then we took the straight shot back. I stayed for just a bit, James came rolling in just a coue of minutes after us. Rode home the short way through the neighborhood, to have plenty of time to get ready to go to Joe's birthday party at Jim Seaton's house in El Cajon.

Avg speed = 15.5 mph (15.6 mph). Total mileage = 47.1 mi

Avg power = 133 W. Weighted avg power = 167 W

Total elevation gain = 2760' (2790')

Avg heartrate = 127 bpm (Coospo)

Relative Effort = 96 (98)

Training Load = 207 (199)

Intensity = 76% (78%)

https://www.strava.com/activities/20341567069

We left the house around 11:45. Thankfully, no traffic on the way, even though the Miramar Air Show was going on. Got there, and we were among the first guests to arrive. There weren't many church folks there, MaryAnne showed up later, and that was about it. Lindsey and Jaime were down for the party, other family of Jim's and the Swobodas. It was casual, food was meh for me, but we had some nice conversations. Jim has a pool, the water was chilly but refreshing. We left in the late afternoon and drove home. I was still hungry, so I had some snacks for dinner. After dinner I went out in the garage and organized the camping gear, checking it off the list. That took a while. I watched some TV later, then went to bed.