10-09-2026 Swim

Slept okay for having had a big nap the previous afternoon. I woke up early and dozed in bed for a while before getting up (<!>). Got ready for a swim at the WWC and rode over there in just about perfect weather. He was a little late, but it didn't make a huge difference, even though the pool was full. We got lanes 4 and 5, and they were okay, at least for me. I swam a warmup 250 and was a little disappointed in my time (it actually wasn't that bad). Then, after a short rest, I swam two more 250s, one with my swim pads and the other with my swim fins. Both were faster. Avi was basically able to keep up with me, without the swim aids but doing flip turns. That was impressive, especially on the 250 with swim fins. Then I swam a 500 at tempo pace, averaging 1:47/100 yds on that 500. Finished with a cooldown 250 using my pull buoy. This was a pretty decent workout.

Initial 250

    4:35

Second 250, with swim pads

    4:20

Third 250, with swim fins

    3:52

Tempo 500, no swim aids

    8:57

Cooldown 250, with pull buoy

    4:36

The updated version of Zepp OS is definitely not working the way I'd like it to for exporting data automatically to Strava. It appears not to be counting the time after I push off from the wall but before I start my stroke.

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

Total distance = 1500 yds (Video)

Elapsed moving time = 26:20 (Video)

Avg heartrate = 138 bpm (maybe)

Relative Effort = 34 (maybe)

SWOLF = 27 (low because it isn't counting the non-stroke time in my laps)

Avg stroke rate = 26 bpm

Avg pull distance = 2.42 yds

https://www.strava.com/activities/20517714491

Got home, was hungry, had toast and coffee for breakfast. Then I sent a message to the Zepp OS folks about the issue to see if there is a fix or workaround. The one I found, manually transferring the FIT file, appears to work for elapsed time but no longer separates out the lap splits. Not a big deal, but it's more difficult to upload the workout manually than automatically. Later in the morning I composed and sent a birthday greeting to Ross, riffing on The Phantom of the Opera. In the afternoon I tried to install tire liners on the tires with my narrow-profile wheels. I found I only had purchased liner for one tire, unfortunately. Much more unfortunately, it took a LOT of effort to get the tire back in the bead, more than I've ever experienced. And in doing so I punctured the tube (obviously) and had the devil of a time getting the tire off the bead. Patched this tube as well as the flatted tube I'd carried for Perse. After these frustrations I read for a while to settle down, then watched a little college football before dinner. I the evening we drove down to UCSD and saw Punch Brothers at the Epstein Family Amphitheater. No opening act. Music was occasionally good but at times too atonal and other times a little self-indulgent. Interesting, but I wouldn't go see them again. Ann drove home, after we sat waiting in the parking structure for about 10 minutes without moving. Home around 10:30.

10-08-2026 Ride

Slept pretty well, woke up but got back to sleep until about 5:45. Had some cereal for breakfast and got ready for a ride from home with Paula, who showed up around 6:45. My Wahoo had low battery, and I had a number of problems starting to charge it and then to load the route. Finally got it working, then we turned right on Creciente Way, then took Aguacate Way to Alborada Dr and over to Duenda Rd. To Matinal Rd via Harvest Dance Way, Carranza Dr, and Pinzon Way. I packed the first half of this route with climbing. We headed up to RB Rd and then took CSB to Dove Canyon Rd. Down the hill, left on Deer Creek Rd and up the short steep pitch to Cayenne Ridge Rd. Right turn there and then up and down to Bernardo Center Dr. We took this down the hill to CVR and then up, past heavy school traffic and road work, to the summit, then down to Black Mountain Rd. We turned there and then turned left on Maler Rd. This is another steep pitch initially, then the gradient lessened as we turned on Corte Lampara. We turned left on Bourgeois Way, to Mediatrice Ln. This got us to Laurentian Dr and then to the first top of our ride. Then it was a steep descent to Stargaze Ave, right turn there, and a really steep descent to Oviedo St. Left turn there, and our second major climb (not that bad, actually) up to McEntee St, where we finished the climb up to Hilltop Community Park. Short break there before we rode down Oviedo Way. Steep descent to the turn onto Oviedo St, then a shallower descent past Black Mountain Rd and into the neighborhood there. Paula stopped to make a couple of calls, then we continued to Twin Trails Dr, taking it up and then down to Black Mountain Rd. Right turn there, we stayed on this road past the highway and down to Park Village Rd. Short climb and then the nice descent to CdS. As on the previous day we continued straight to the right turn on Dormouse Rd. Same climb (last significant one of the day) and descent back to CdS. Heavy school traffic again, we rode up to the 56 bike path and took it west, to the exit to RSF Farms Rd. We turned left and took it down to Solterra Vista Pkwy, then followed this road up to CVR. Right turn there, back to CdS and then to a turn on PdS. We'd slowed by this time, took it easy over to Four Gee Rd. We stopped at the park there, and Paula told me about her future fitness business plan. Pretty risky for business success but likely not a huge investment needed. I hope she's successful with it. We followed the reverse of the short route through the neighborhood 4S Ranch neighborhood, then took RB Rd down to the left turn on Olmeda Way. Capilla Rd to Poblado Rd and then to W Bernardo Dr. Home the normal way from there, arriving just a little after the 10:00 target. Paula had to get to the high school to pick her daughters up, so we didn't chat long.

Avg speed = 12.9 mph. Total mileage = 30.2 mi

Avg power = 109 W. Weighted avg power = 141 W

Total elevation gain = 2540'

Avg heartrate =106 bpm (Coospo)

Relative Effort = 30

Training Load = 113

Intensity = 64%

https://www.strava.com/activities/20505493818

I had a pretty quiet late morning and early afternoon, including a longer nap (was tired from the ride exertion and not a very restful night). I watched some TV but didn't really do anything. I went to happy hour at Phil's and talked mostly with JJ about his advanced hobby of telescopes and astronomy. His images are pretty good, and he's really passionate about the topic. Evening was also quiet, watched some football and read before going to sleep.

10-07-2026 Ride

Slept decently, woke up around 5:30 and did a little kitchen cleanup before getting ready for a ride with John. I left the house around 6:40 and used a modest pace to get over to his neighborhood via the normal route. I got there early enough to ride around his neighborhood a couple of times before I saw that his garage door was open. Vivian and Jayden were out to see us off, as we headed up to Scripps-Poway Pkwy and turned right there. A little more climbing, then down the hill to the bike path on the east side of I-15, which we took north to Poway Rd and then to Sabre Springs Pkwy. Took a left there and then another left on Evening Creek Dr, with yet again another left on Sabre Hill Dr. It's a short, steep climb to the top, and I put my bike into its lowest gear and just spun up to the top. We followed road around and then back down to Evening Creek Dr and continued up this road, eventually riding through a parking lot and on some sidewalks to get to the 56 bike path. Took it west past a couple of dodgy intersections during morning rush hour, and we eventually turned off the bike path onto Salmon River Rd. Down the hill to Adolphia St, where we turned and then had an exhilarating, fairly steep and winding downhill with periodic speed bumps to zoom over. That was fun, a little scary. We got onto Park Village Rd, a little more climbing, then another nice, shallower descent to the end of CdS. We kept going straight, turning right on Dormouse Rd, which I had ridden once before but in the opposite direction. This road had another short, steep climb to negotiate, followed by another steep, winding descent back to CdS. We turned left there and rode up to CMR, turning there and taking it, and its fairly mile climb, up to Black Mountain Rd. A right turn there, then a left on Paseo Montalban took us eventually back to CMR, avoiding the high school morning traffic. We turned right there and stayed on it as it turned into Rancho Penasquitos Blvd, across the freeway to Poway Rd, and back to Sabre Springs Pkwy, turning right this time. This got us to Springhurst Dr, and we took the route, via Alpine Ter, back to his house. Vivian made smoothies for us, and the three of us chatted for a shorter period than usual, as I wanted to get home before it got too hot. I rode back home the normal way via Bernardo Center Dr. Felt good on the ride, a little tired at the end.

Avg speed = 14.3 mph. Total mileage = 39.6 mi

Avg power = 120 W. Weighted avg power = 147 W

Total elevation gain = 2550'

Avg heartrate = 110 bpm (Coospo)

Relative Effort = 37

Training Load = 141

Intensity = 67%

https://www.strava.com/activities/20491775329

Got home, had time to shave and shower, relax a little bit before heading over to the hospital for my volunteer shift. I ate a big lunch this time, brought more food than I had planned, and bought some food there as well. The ED was really hopping when I got there, as busy as I have ever seen it, with all beds occupied and a lot going on. As a result, I was pretty busy at the start and had a couple of additional stretches where I was busy, mainly cleaning out rooms for new patients. There were two new nurses on duty, Tanner and Elaine. I finished my shift a little late and then rode home in nice, albeit slightly hot, weather. Ann and I talked to Laura and Joe and got some logistics squared away for next week. We had dinner, then Ann went to an exercise class and I watched a little TV before settling down (<>).

10-06-2026 Ride/Swim

Slept okay waking up a couple of times in the night but getting back to sleep. Got up around 5:45 and got ready for a coffee ride with Andy, Nel, and Perse. I left the house at 6:30 and rode the normal way over to the Albertsons parking lot. Within several minutes Nel and Andy showed up, and we headed up Pomerado Rd at modest pace. To Stowe Dr, turning there and riding, this time at a slightly elevated pace, up to O'Brien's Boulangerie. Stopped there for coffee and a couple of pastries (Andy paid). Good conversation about Perse's recent trip to Europe and our upcoming bikepacking trip. After the break we headed down to Community Rd and took it over to Twin Peaks Rd. Took that up to Espola Rd, then up the hill to the high school. We turned on Titan Way and used Riparian Rd to get to Lake Poway Rd. At Andy's suggestion we turned left and rode up to the loop, around it, and back down to Summer Sage Rd. Over to Bridlewood Rd and thus to Espola Rd. We rode down the hill to Summerfield Ln, then over to Rios Rd. A right turn took us back to Pomerado Rd,where I split with the others and turned right. Over to RB Rd, which I took all the way up to Matinal Rd, then home through the neighborhood. Overall easy-paced ride.

Avg speed = 14.6 mph. Total mileage = 25.6 mi

Avg power = 123 W. Weighted avg power = 155 W

Total elevation gain = 1730'

Avg heartrate = 116 bpm (Coospo)

Relative Effort = 31

Training Load = 102

Intensity = 70%

https://www.strava.com/activities/20476844905

Got home, Ann was off at the beach. I ordered my first batch of statin pills through Express Scripts. Then I watched a little TV, had some lunch, and started putting together the list of items to take on the bikepacking trip. Started laying some of the items out as well in the spare bedroom office. Ann got home from visiting with Christine, Emma, and Alice down in Mission Beach in mid-afternoon. The temperature had gone down a little bit, so I decided to ride over to the WWC and get a quick swim in before dinner. Swam in lane 2, nobody else in the pool except some moms and their little kids. My stroke count was a little higher than normal, but I was fairly fast. I was also breathing a little more frequently than usual. Swam two 500s with just a little break in between. Here are the splits: 9:11, 9:13.

Avg pace = 1:50/100 yds (Video)

Total distance = 1000 yds (Video)

Elapsed moving time = 18:24 (Video)

Avg heartrate = 166 bpm (nope)

Relative Effort = 51 (again, nope)

SWOLF = 28 (not sure why this is so low)

Avg stroke rate = 26 bpm

Avg pull distance = 2.37 yds

https://www.strava.com/activities/20482768091

Got home and ate dinner. Evening was quiet, watched some TV and read as well.

10-05-2026 Ride

Slept okay (went to bed before 8:30), got up early in morning and read for a while. Started Black Holes:The Key to Understanding the Universe, by Brian Cox and Jeff Forshaw. Then I got back to sleep and woke up around 5:30. Got ready for a coffee ride with Joe, left the house around 6:15. It was dark, I fully needed my bike light. Down by the park and over the pedestrian bridge, then to the Via Rancho Park n Ride. Joe was a little late, but we got going around 6:40. Headed through Kit Carson Park to El Ku Ave, then up to Centre City Pkwy via Brotherton Rd. We took this to 13th Ave, then got onto Quince St, taking this lesser traveled road to Mission Ave. Left turn there and over to Barham Dr, aided by a tailwind. We took Barham Dr to North City and stopped for coffee and muffins at Necessity Coffee. Had an interesting conversation about gravitational forces and spacetime. We headed back the same way until we got to Washington Ave, took the Inland Bike Trail to Hale Ave, then over to Tulip St. We used it to get to Valley Pkwy, turned left and got back on Tulip St, taking it to 15th Ave, then left and right on Redwood St. Over to Montview Dr, left and then right on Alexander Dr to get to Brotherton Rd. To Centre City Pkwy, then we turned on Citracado Pkwy and followed our earlier route back to the parking lot. We chatted a little bit about setting up his new head unit, then I rode home the normal way via the freeway. Got home before the temperature rose above 90 deg, so it wasn't bad.

Avg speed = 14.2 mph (14.4 mph). Total mileage = 24.3 mi

Avg power = 106 W. Weighted avg power = 134 W

Total elevation gain = 1030' (1060')

Avg heartrate = 107 bpm (Coospo)

Relative Effort = 19 (20)

Training Load = 71 (76)

Intensity = 61% (66%)

https://www.strava.com/activities/20462256197

Ann was on her way to an exercise class, so I watched some TV and did a little searching for HR monitors for Joe. I also attempted to put in a request for my station prescription through Express Scripts, via Dr Strouse. Let's see if that goes through as planned. In late morning I went out and bled just a little fluid out of my front brakes in an attempt to push the pistons just a little further out so they don't rub against the rotors. It appeared to be successful (still a little bit of rubbing), after I readjusted the pads relative to the rotors. I read for a bit in the afternoon, then worked on my cycling analysis code to fix a couple of errors related to choosing segment data to display. Everything seems to work better now, not perfect but better. Evening was quiet, I watched a little TV later in the evening to keep from falling asleep before 9:00, so that was successful.

10-04-2026 Run/Swim

I was tired the previous day, so I ended up going to sleep around 8:30 and woke up around 4:20. Couldn't really get back to sleep, so I got up and watched a little TV before deciding to go out for an early-morning run, before the temperature increased. I left the house before 6:15, it was still dark and just starting to lighten up. Slow first mile, I originally intended to run slower and longer, but I ended up with negative splits throughout and was still feeling pretty good on the fifth mile. I hadn't run this far in a while. Typical route down by the park.

Avg pace = 8:46/mi

Total distance = 5.11 mi

Elapsed moving time = 44:51

Avg heartrate = 127 bpm (Coospo)

Relative Effort = 13

https://www.strava.com/activities/20448398454

Got home, wasn't as sweaty as usual due to the low humidity. Cleaned the kitchen and then got ready for a swim at the WWC. Rode over there in nice weather, there were just a couple of people in the pool at the start, but it filled up over time. I had my preferred lane but wasn't feeling very strong on this day. Did 1500 yds in three 500s, the middle one using swim pads. Here are the splits: 9:32, 9:27, 9:44. Felt really sluggish on the last 500, I really struggled to keep my stroke count even close to 20.

Avg pace = 1:55/100 yds (Video)

Total distance = 1500 yds (Video)

Elapsed moving time = 28:43 (Video)

Avg heartrate = 129 bpm (perhaps)

Relative Effort = 13 (seems about right)

SWOLF = 38

Avg stroke rate = 21 bpm

Avg pull distance = 2.32 yds (was lower later in the workout)

https://www.strava.com/activities/20450062745

Watched some TV and had a big smoothie when I got home. Ordered a smaller bike lock for the bikepacking trip as well as some energy gels. Afternoon was quiet, I had a nap and in mid-afternoon we drove to Barrel Riot to use a coupon that had come in the mail. Had drinks and some food, an early dinner for us. I talked to Mom, she was in decent form. We watched a little TV in the early evening, then the rest of the eve ING was a quiet one. I was still tired and went to sleep early.

10-03-2026 Ride

Slept okay but woke up pretty early (<!>). This was a tough ride at the end. I knew it was going to be a hot one, so I left early to get some extra miles in while it wasn't scorching. Through the neighborhood via Duenda Rd and Poblado Rd to Harvest Dance Way, then Autillo Way to Carranza Dr, then Pinzon Way to Matinal Rd. Up to RB Rd, then the extended route through 4S Ranch neighborhood, including riding to the tops of Camino San Thomas and Four Gee Rd. Over to CdS turning right there and then left on Garretson St. Right on Templeton St and over to PdS. I took it to Kristen Glen, turned there and rode down to Paseo Montenero. Over to Haaland Glen and back to PdS. Back to Paseo Montenero, turning left and riding to Via Montenero, turning left there, left again on Wayne Hill, then right on New Park Ter and right again on Casey Glen to get back to CdS. Then I rode to the 4S Target, was early enough to grab a coffee before others showed up. I wasn't expecting many to ride on this day, so I was surprised to see Andy there early. Paula also rode from the intersection of CVR and the 56 bike path. As we were chatting other showed up, so that at the start of the ride we had: Andy, Arnold, Fritz, Paula, Nel, James, Rob, and Kamal. Amazing! Headed down CdS to San Dieguito Rd (SDR), then down to El Apajo. We rode over the normal way to VdlV, then took it to Jimmy Durant Blvd. That stretch of road from cresting the hill on VdlV to just before the freeway is really bad. We took Jimmy Durante Blvd into Del Mar. On the climb Rob and Fritz attacked, but I was able to catch them before the light. We gathered everybody up in Del Mar (except Fritz, who stopped for a bio break), then gathered again for a pic (all except Rob) just before turning on CVR. It was officially hot and dry by this time. We had some shade on the 56 bike path, and Arnold, Nel, and I pushed the pace to the cul-de-sac. I waited for everyone to pass by at this spot, thought James was behind me but he wasn't, so I pushed as hard as I could to catch up. Paula had parked her car at CVR and brought out cold water and ice cream cones. That was a big help. It was so hot, at least 90 deg, that I decided to change the route to CVR all the way back to Dove Canyon Rd. I started behind the others but rode up to the front and then set a pace I felt I could sustain. Wasn't so bad until the climb started before the CdS intersection, and on this climb I was in grind-it-out mode. I gave it everything I had to the top of the climb, and Arnold hung with me. We then rode down to the intersection with Winecreek Dr and waited for the others. Some started showing up, but a group of riders was missing. Eventually we found out that Fritz and Rob had crashed, Rob harder. Kamal rode down and told us he was going to collect rob, who was cramping up and hurting from the crash. The rest of us rode, slowly and carefully, to Dove Canyon Rd and up that last climb to CSB. We turned left there, and it was blessedly slightly downhill most of the way to Nicole Ridge Rd. Took that and Potomac Ridge Rd over to PdS and back to the Target parking lot. It was in the mid-90's at this point. I waited around for Kamal and Rob to show up, he was okay, his hands (no gloves) took the brunt of the crash, but he seemed in decent spirits. After I helped him put his bike in the back of his van, I headed home via RB Rd and W Bernardo Dr. The wind was coming from the east, and it was hot, so not refreshing at all. Was very glad to make it back to the house without any issue, I didn't have a lot left by the end of this ride.

Avg speed = 16.0 mph (16.2 mph). Total mileage = 44.2 mi

Bisikleta route avg speed = 17.1 mph

Avg power = 141 W. Weighted avg power = 172 W

Total elevation gain = 2430' (2430')

Avg heartrate = 130 bpm (Coospo, elevated by the high temps)

Relative Effort = 102 (108)

Training Load = 192 (196)

Intensity = 78% (81%)

https://www.strava.com/activities/20437019632

Got home and needed some time to cool off and recover from that ride. I watched some NCAA football and other TV, had a lot of fluids to rehydrate. Eventually I rode over to Cotijas and got a bean and rice burrito for lunch (need to make up another batch of beans and rice and stick it in the fridge for these occasions). Ann was home when I returned, I was glad she made it back from the outdoor quilting craft fair in Temecula. Ate my lunch and then read for a while. In the afternoon we talked to Laura to check in on wedding preparations, sounds like lots of wheels are in motion. Later on I verified all of the planned attendees for Ann's 65th birthday celebration dinner on 10-24. Avoided a nap, just closed my eyes for a few minutes in mid-afternoon.