03-28-2026 Ride

Slept okay after going to bed early (<>). So I got up early, around 5:00, and made some oatmeal for breakfast. Watched a little TV while I ate breakfast, then I got ready for the Bisikleta ride. Took a few more calories than usual, since I would be working harder on this ride than I have been in a while (even though I had designated myself as the sweeper). Through the neighborhood and then through the 4S Ranch neighborhood up to the left turn onto Hunters Ridge Pl, for a change. Perse was there when I arrived at the 4S Target, and others started showing up. I was happy to see a decent turnout, and at the start of the ride we had the following riders: Perse, Jed, Jed A., Nel, Fritz, Rob T., and Arnold. I'd planned the route, we headed out CdS to San Dieguito Rd. Rob and I were out front, talking about riding and training to get in better shape. The others weren't too far behind, this group did a generally good job for most of the ride in staying together. Down to El Apajo, then over VdSF to VdlV and up to Stud Loop. Everybody behaved themselves on this stretch, and there was some spreading out but not a whole lot. I stayed near the back with Rob. We rode over to El Montevideo and used it to get to Lago Lindo. Right turn here, I was in the lead and taking a decent but not super fast pace over to El Camino del Norte, where we turned left. Again, I hung out at the back of the group and let some of the others push harder on this section. Down to RSF Rd, where Perse turned around while the rest of us turned right and headed over to Olivenhain Rd. On this stretch, Romeo caught up with us coming the other way and joined the group. We rode down to ECR and turned left. I don't think I have ever been on this section of road, so that was some novelty. It's actually a decent segment, with a really nice, long, gradual descent into the flats by the ocean. Once we were on Manchester Ave, we had to stop while Romeo fixed some kind of problem with his rear hub (he had it taken apart, I was a little afraid he would lose one of the parts). Then we rode over to the bike path that parallels I-5 and took it heading south, at modest pace. Stopped for our break at the gas station on Lomas Santa Fe near the freeway, then we took LSF down to PCH. Romeo turned right there while the rest of us headed south to Del Mar. Through that town and then turning left on CVR to start heading back inland. Around this time my right shifter stopped working for a time, but it eventually cleared itself up, so I didn't have to stop and replace a battery. We rode over to the 56 bike path and took it up to CVR, turning left there. I was riding at the back again, managing my energy pretty well for the day. We stayed on CVR all the way up past Black Mountain Rd and down to Dove Canyon Rd. On that climb, Rob slowed down, so he and I eventually got separated from the others and ended up riding back together. We took Dove Canyon Rd up to Camino San Bernardo, turned left, and rode back into the Del Sur neighborhood. Back to Target the usual way (Nicole Ridge Rd, Potomac Ridge Rd, PdS). I didn't stay around too long, it had started to get warm, not hot but noticeable particularly in direct sunlight. I rode home via RB Rd and W Bernardo Dr. Felt good on the ride, no soreness, just tired legs at the end. My average heartrate is starting to come down a little bit, which is a good sign.

Avg speed = 15.7 mph. Total mileage = 52.2 mi

Avg power = 129 W. Weighted avg power = 154 W

Total elevation gain = 3150'

Avg heartrate = 123 bpm (Coospo)

Relative Effort = 82

Training Load = 189

Intensity = 70%

https://www.strava.com/activities/17892123534

I ate a fairly light lunch and ended up snacking periodically through the afternoon, watching some TV and taking a nap that felt really good. Later in the afternoon, I did a comparison of the aggregate ride statistics from GPX and FIT files of the same rides. They look pretty much in line with each other. Interestingly, the altitude results agree exactly. I had to modify the program to clean up some errors that occur when switching between GPX and FIT file analysis. Not fully done there but getting close. Need to add calculation and display of average heartrate, I don't know why I didn't have it there in the first place.

03-27-2026 Swim

Slept off and on, didn't get up in the night but woke up several times. Actually got up a little after 6:00, cleaned the kitchen dishes and had a couple of biscuits for breakfast before getting ready for a swim at the WWC. I found out my waterproof conduction headphones won't access the music files stored on them, and they disconnect from bluetooth when underwater. So, not useful anymore. Dang it! I did a similar workout to the one on 2-2-26, just a little bit consistently slower. My last 250 seemed ragged for my swim stroke, so more work needed there.

Warmup 250

    4:47

5 100s at 2:00 intervals

    1:41

    1:45

    1:46

    1:47

    1:46

5 50s at 1:00 intervals

    0:47

    0:50

    0:50

    0:50

    0:50

Cool-down 250 (with pull buoy)

    4:39

Avg pace = 1:47/100 yds (Video, not counting pause)

Total distance = 1250 yds

Elapsed moving time = 22:18 (Video)

Avg heartrate = 140 bpm (possibly)

Relative Effort = 29

SWOLF =38

Avg stroke rate = 21 bpm

Avg pull distance = 2.29 yds

https://www.strava.com/activities/17878669756

Had oatmeal for a second breakfast, I was hungry. Later in the morning I went out back, laid down a second layer of ground cloth (plastic this time), then spread the bark back over it. Had some lunch, took a shower. Ann and I were supposed to meet a lady (and her husband) that she knows from the gym, but that got postponed to Monday. I read for a while, then headed to Aldi to get some snacks and cereal. Watched some TV in the later afternoon, then changed the rear brake pads on my Canyon. I also looked at the front pads, they seem to have a little more life left in them, but they're getting close to needing replacement. Evening was quiet, I read for a while and ended up falling asleep early.

03-26-2026 Run

Slept off and on, stayed in bed without wandering around. Got enough sleep, I guess. Got up around 6:00 and got ready for a run. Down by the park, a littler slower pace and longer distance. I ended up running five miles, legs felt okay, right leg loosened up after a bit.

Avg pace = 8:48/mi

Total distance = 5.05 mi

Elapsed moving time = 44:27

Avg heartrate = 140 bpm (Coospo)

Relative Effort = 36

https://www.strava.com/activities/17865764996

Ann ended up sleeping in really late, so I had a light breakfast and some coffee, looking at bike rentals on Maui. Later, I went in the back yard and cleared out an area of bark where the ground cloth was deteriorating. Took the bark out and cleared out the weeds in that section. I'll patch it with new ground cloth and put the bark back. Watched some TV after eating lunch. I also finished my Fear Free Training for the SDHS, useful info but a slog to get through. We had an early dinner and drove down to Encinitas to see The Lonesome Roses (Rheanna Downey and Molly Jenson) perform in the same venue as last November. They were really good, are planning on recording an album this year. Also performing was Derren Raser, a friend of Molly's from college. He has a pleasant voice and some interesting, not great, songs. I was tired and also got tired of sitting in the beach chairs we brought along. Nice evening, drove home without issue and went directly to bed.

03-25-2026 Ride

Slept fairly well well, did wake up in the night, and it took some time to get back to sleep. When I got up, I did a little computer work, then got ready for a ride with John. Headed through the neighborhood all the way to the end of Matinal Circle, then W Bernardo Dr to RB Rd. Right on Bernardo Center Dr and up to Lomica Dr. I took that to Rodada Dr, right there and left on Nacido Dr to get to Pomerado Rd. From there it was the normal way to his house, although I took a couple of extra roads by his place, since I was early. Vivian and Jayden came out to see us off. We rode up to Scripps-Poway Pkwy and then down to Mercy Rd and over to Black Mountain Rd. We took this road to Miramar Rd and turned left there to get to Pomerado Rd. I'd gotten ahead of John on the climb up Black Mountain Rd and then again on Pomerado Rd. Slowed down and he caught up before we turned right on Fairbrook Rd. There was a climb, kinda steep at the start but leveling off, up to Semillon Blvd, where we turned left and rode, mostly down, back to Pomerado Rd. Last little climb to the top, I did a loop through the small group of houses there, then we rode down Pomerado Rd and over to Metate L, turning right there. To Community Rd, left and then left again on Poway Rd, heading back to Springhurst Dr and to John's house the usual way from there. Vivian made smoothies, and we chatted for a while before I headed back home the normal way via W Bernardo Dr. Was slow at the end legs tired from the two longer rides on successive days.

Avg speed = 15.1 mph. Total mileage = 40.3 mi

Avg power = 128 W. Weighted avg power = 150W

Total elevation gain = 2360'

Avg heartrate = 123 bpm (Coospo)

Relative Effort = 59

Training Load = 137

Intensity = 68%

https://www.strava.com/activities/17855537797

I chilled out, had a little snack, then got ready for my volunteer shift at the hospital. I'd already shaved in the morning, so I showered and got dressed. Rode over to the hospital only to see a note on the volunteer login computer not to show up, since the Joint Commission, whatever that is, was onsite. So, I turned around and rode home, frustrated that I hadn't seen the email from earlier in the morning. Ate lunch, then finished reading Tracers in the Dark, about criminal investigators tracing crime activity through Bitcoin and it's blockchain. Was a pretty good read, some innovative sleuthing during the early days of the ride of cryptocurrency. Started reading Douglas Preston's The Lost City of the Monkey God, about the search for a hidden city in Honduras from an earlier great civilization. Then I watched some TV as well, including with Ann after dinner.

03-24-2026 Swim/Ride

Slept okay, although I did wake up in the night hungry and ate some cereal (<!>). Read for a while as well, but got back to sleep, which is the key for me. Got up after 6:00 and got ready for a swim at the WWC. There was a distinct marine layer on the way over, but several swimmers were in the pool while I was there. Did two 500s, with a brief pause between them, and then a third one with swim fins. Felt a little more controlled in my stroke on this day vs. the previous one. Here are the splits for the three 500s: 9:18, 9:35, 8:49. I focused in the second 500 on trying to keep the lower half of my body from sinking in the water, by arching my lower back. That seems to be positive for improving my efficiency moving through the water.

Avg pace = 1:51/100 yds (Video, not including pauses between 500s)

Total distance = 1500 yds

Elapsed moving time = 17:42 (Video)

Avg heartrate = 148 bpm (Zepp, possibly)

Relative Effort = 37 (possibly)

SWOLF = 37

Avg stroke rate = 20 bpm

Avg pull distance = 2.47 yds

https://www.strava.com/activities/17842143988

Had some coffee and a very small breakfast when I got home, then I got ready for a bike ride with Paula from our house. We left a little after 10:00, headed up to Duenda Rd and then took W Bernardo Dr to RB Rd. Up to 4S Ranch, then CdS over to San Dieguito Rd. I pushed the pace just a little bit on the CdS bump, and Paula kept up pretty well. We rode down I to Fairbanks Ranch and the took El Apajo / Via de Santa Fe to Calzada del Bosque. Up to Via del Alba, turning left here (not sure I've ever gone this way) and riding up to Puerta del Sol, turning right and taking it up to Linea del Cielo. Left turn there, then another left onto Las Planideras, which had a long gradual descent. We stopped briefly for a pic, then rode down to VdlV, the descent got steep at the end. Took VdlV over to ECR, then an easy-paced ride on San Dieguito Rd. I pushed myself a bit on the second and third parts of Three Witches, waited for Paula after the turn onto CdS. We rode back to PdS and over to CdS, then took the new normal way back to Matinal Rd and home through the neighborhood.

Avt speed = 15.1 mph. Total mileage = 28.6 mi

Avg power = 121 W. Weighted avg power = 154 W

Total elevation gain = 2140'

Avg heartrate = 126 bpm (Coospo)

Relative Effort = 50

Training Load = 101

Intensity = 70%

https://www.strava.com/activities/17844601322

Ann talked to Paula a bit as well. I had some lunch and a relaxing afternoon, including a short nap in the late afternoon. Picked up a prescription for skin cream from CVS, then watched some TV before and after dinner while Ann went to bell choir practice

03-23-2026 Run/Swim

Slept okay, overall. I did get up in the middle of the night an watch TV for an hour, having something to eat as well. But I got back to sleep and woke up around 6:00. Got ready for an early morning run down by the park, doing the usual 5k route. Had negative splits for the first three miles, legs felt a little heavy during this run, but I loosened up over the course of the run. Heartrate was high during this run, a clear indicator of my fitness falling off during our trip.

Avg pace = 8:30/mi

Total distance = 3.20 mi

Elapsed moving time = 27:16

Avg heartrate = 142 bpm (Coospo)

Relative Effort = 26

https://www.strava.com/activities/17827883270

I had a little time to relax after I got back, didn't eat anything though. Patched an inner tube, then I got ready for a swim (my first in three weeks) at the WWC. Thought I would swim 1000 yds and see how I felt. My legs still felt heavy during the swim, stroke was decent at the beginning but became a little more ragged over the course of the workout. I had a clean pool to swim in, just one other swimmer in lane 1. Splits for the two 500s were as follows: 9:28, 9:48.

Avg pace = 1:56/100 yds (Video)

Total distance = 1000 yds

Elapsed moving time = 19:16 (Video)

Avg heartrate = 168 bpm (Zepp, probably not)

Relative Effort = 54 (probably not)

SWOLF = 38

Avg stroke rate = 21 bpm

Avg pull distance = 2.26 yds

https://www.strava.com/activities/17828997085

I forgot to pack my towel, so the ride home was a little more brisk than usual. Got home, watched a little TV but didn't eat much for breakfast. I relaxed in the morning before showering and getting ready to head over to The Shop with Ann to meet the Four Amigos and their spouses (sans Kenda) for lunch. We talked a lot about our Vietnam trip (Vivian, Ross, and Kenda have all visited there), and Dennis and I discussed some books we have been reading. Food was decent. After lunch I dropped the package for Ross off at the post office, then we headed home. I was largely successful in avoiding napping in the afternoon, although I did close my eyes for about 10 minutes. Then I got up and worked on my cycling analysis program, continuing to incorporate the ability to read and process FIT files.i ended up having a nap in the early evening, likely a mistake. No dinner after a big lunch watched some TV in the evening.

03-22-2026 Ride

Woke up after a night of periodic sleep, with vivid dreams. In the night I also had an early breakfast. Got ready for a ride with Rob, the first one in a long time. Rode over, using a longer way through the neighborhood, to his place, then we headed back to Poblado Rd and then took Duenda Rd to W Bernardo Dr, turning left there. Down by the park and over to Highland Valley Rd. We rode at decent pace out to the base of the first climb, then Rob slowed down as we got to the top of the first climb. We had a brief rest by the entrance to Mia Marie, then we rode back down, slowly, and over to Pomerado Rd. Left there and up to Paseo del Vera N, turning left and intending to go to the coffee shop by Bernardo Winery. But it was closed, so we followed this road back to Pomerado Rd and turned left to go up to Bernardo Heights Pkwy, turning right there and then left on Calle Pueblito to get to Paseo Lucido. I waited for him at the corner, and we stopped so he could place our order online at Mostra Coffee in CMR. Then we rode over to this place, by See's Candy. Of course, there was no line, and it turned out there was no coffee either, the online order had been rerouted to the shop in 4S Ranch. The barista was super nice and made our coffees anyway, no charge. We chatted about our trip, the HP EER (he's probably not going to take it), and Juliette's Ring ceremony, which happened while we were at the shop. Then we rode back down Paseo Lucido to the bottom of Bernardo Heights Pkwy and took Bernardo Center Dr to RB Rd. Over to W Bernardo Dr and then a left on Poblado Rd to head back to his house. His legs were shot, but he hung in there until we got back. I rode home the normal way from there. Was a little more distance than I had planned, but my legs felt fine at the end.

Avg speed = 13.2 mph. Total mileage = 27.4 mi

Avg power = 127 W. Weighted avg power = 155 W

Total elevation gain = 2250'

Avg heartrate = 128 bpm

Relative Effort = 64

Training Load = 118

Intensity = 70%

https://www.strava.com/activities/17819229785

Looking at my power output and heartrate data from these last two rides, it's clear that my fitness has dropped off in a measurable way. Will have to work to bring it back. Had a quiet afternoon, backed up the photos from Ann's phone, watched some TV, had some lunch, and read. I avoided taking a nap this time. Also updated my blog posts from the trip. Talked to Laura (not Joe) in the afternoon about her race, the wedding plans (October 17), and the upcoming trip to Italy. I picked up the house key from the Krista Garrett. Was a quiet evening, I turned in a little early.