Wednesday, July 1, 2026
07-01-2026 Walk
This was a frustrating day. I had another rough night sleeping, got up again in the night to watch TV, eat a bowl of cereal, and let my face settle down before getting back to sleep. I started working on my cycling analysis program, intending to clean up the agreement with Strava for the data used to calculate HR zones and Relative Effort. For the life of me, I couldn't figure out the algorithm that Strava uses to determine actual riding time, and this was the stumbling block for me to get a perfect agreement with the times allocated to HR zones. Eventually, I settled on the same (or very similar) data filtering protocol I had used in the past, scrubbing out any data points where my speed was less than 1 mph. I also spent quite a bit of time cleaning up the code and simplifying some of the calculations while ensuring that agreement with Strava was still acceptable. Also looked into why some FIT file analysis wasn't capturing the temperature data from the ride. For some weird reason, sometimes my Wahoo doesn't capture the temperature in the FIT file output. The next step was then to align the calculations between GPX and FIT file processing in the analysis program, and that took some time. I think I got everything synced between these two functions. In the evening, after dinner, I went for a walk just to get some fresh air, felt pretty good to get out of the house. Read some in the evening before turning in.
Tuesday, June 30, 2026
06-30-2026 Run
Had a rough night sleeping, my face was really irritated and sore, particularly around my nose. I got up in the night and watched some TV to let the irritation subside. Got back to sleep, not great but sufficient. I woke up in the morning and decided to go for an easy-ish run down by the park. Ran four miles, the first three were at slower pace, and the last one I put a little more effort into. Stretched before the run, and that is helping quite a bit with keeping leg soreness away after the run.
Avg pace = 8:41/mi
Total distance = 4.06 mi
Elapsed moving time = 35:19
Avg heartrate = 127 bpm (Coospo)
Relative Effort = 10
I had gotten an invitation to join Charlie, Andy, and Perse for a 4-wheeler run in the afternoon. So, in the morning I working on my cycling analysis program, in an effort to validate the Training Load calculation analysis and fix some issues with data capture in the database. I also made some chocolate cookie dough and baked a couple dozen cookies. Charlie showed up a little after 12:30, and we drove to meet the others out in the Pauma Valley, taking Valley Center Rd and Cole Grade Rd out to the 76, then turning on Nate Harrison Grade. I recognized the name of this road but didn't remember from where. We drove on the paved portion for a while until we hooked up with Andy and Perse. Before we got onto the unpaved portion we stopped (I handed out cookies) while they all lowered the air pressure in their tires to make the ride a little smoother over the terrain. I rode with Charlie for most of the uphill section, we chatted about Leslie's trip to Peru (fun but expensive and limiting while traveling in a tour group) and our Hawaii trip. We go up into the forested area and stopped for a break (more cookies handed out), and I rode with Andy after this for a shore while until we popped out on the road in Palomar Mountain SP. That's where I remember Nate Harrison Grade from! We stopped briefly, then drove up to Boucher Lookout, where we got to go up into the fire watch tower and talk to Patty, the volunteer docent ranger on duty. The day was hazy, so visibility wasn't great, but it was fun to chat with her. I rode with Perse on the way down, and we chatted about his Father's Day CPR experience, among other topics. Back down to the paved part of Nate Harrison Grade (the ride down seemed bumpier than the way up), where the guys put air back in their tires, and we decided to have dinner on the way back. I found a place in Valley Center, but it turned out to be a food truck, so we ended up eating at Mendoza's Restaurant in Escondido. It was also fast food, pretty decent and a good choice. Andy drove me home from there, and he was really jazzed about the whole idea of going four-wheeling and camping out in the wilderness. He is also selling his teardrop trailer, hasn't gotten any serious offers yet. Got home after 6:30, and the rest of the evening was quiet. I was pretty tired from the day, and my face was still irritated and sore.
Monday, June 29, 2026
06-29-2026 Hike/Swim
Had a restless night. My face was really sore, and I couldn't easily find a comfortable way to sleep. I got up during the night, watched some TV, ate some cereal, and eventually got some fitful sleep. Woke up around 5:30, eventually got out of bed after reading a little bit, then I got ready for an early morning hike with my backpack. Walked down to the park and got onto the trails, taking them down past the gravel parking lot before turning around and walking back on sidewalks through the park and then back home. Then I got ready for a swim at the WWC. Face was still tender, hurts when I stretch the skin, especially around my nose. I was the first one to the pool, but it got pretty busy quickly. Still, I was able to have my preferred lane to myself. Swam 1500 yds with just a couple of brief pauses. My stroke count was longer, just didn't feel a lot of strength in my arms on this day. Here are the split times for the three 500s: 9:30, 9:39, 9:29.
Avg pace = 1:55/100 yds (Video, not counting brief pauses)
Total distance = 1500 yds
Elapsed moving time = 28:38 (Video)
Avg heartrate = 159 bpm (not likely)
Relative Effort = 60 (not likely)
SWOLF = 37
Avg stroke rate = 20 bpm
Avg pull distance = 2.37 yds
Got home, wasn't so hungry, so I just had a little bread for breakfast. Stayed around the house during the day, spent a fair amount of time trying to understand my cycling analysis program and why some of its data are different than Strava and between the two file formats. I also fixed an issue with GPX file processing for power zones and Training Load calculations. Talked to Mom in the early evening, she seems bent on exploring assisted living options. I watched some TV with Ann after dinner.
Saturday, June 27, 2026
06/27/2026 Ride
Slept somewhat unevenly but woke up around 5:30 feeling fairly refreshed. Got up, had a bowl of cereal, and did a little computer work related to capturing and displaying Training Load and Intensity. It's a chore going from the basic equation I found to incorporating it into the display and database storage routines. Still work to do. Then I got ready for the Bisikleta bike ride. I had swapped out my bike chain the previous day as well. Headed over through the neighborhood and then the extended route through the 4S Ranch neighborhood. Nel was already there waiting. James had turned his Live Track on, so we could estimate when he would get there. I thought there would be just the three of us, forgot that Aaron had also signed up. We left right after James showed up, so Aaron had to hustle on his commuter bike to catch up with us. Down CdS to San Dieguito Rd, then down the hill to El Apajo (that's where Aaron caught up with us). We rode to Via de Santa Fe and took it all the way up to??. We rode to Linea del Cielo and took it from RSF toward Solana Beach. We were riding at an easy pace for the most part, although I kept gett5out in front of the others. To Lomas Santa Fe and down the hill to get to PCH. We rode at a measured pace on PCH up and through Del Mar, James was out in front. He waited at the turn onto CVR, and we rode together for a while to the 56 bike path. That separated us a bit, Aaron and I got out front with Nel not too far back. We gathered together at the cul de sac and continued up to CVR, where there was a Curebound booth handing out drinks and snacks. Nice! Then we got onto CVR and took it all the way to Dove Canyon Rd. I got out ahead of the others a couple of times, then waited for them to catch up. Took Dove Canyon Rd to Camino San Bernardo and followed the normal way from there back to the starting point. Nel and I had slowed down, and we rode at the back talking about some of the logistics for the planned bikepacking trip. I think he's in for the adventure as well. I didn't stay around at the end very long, just headed home (sun was out by this time) via the RB Rd and W Bernardo Dr route. Not too much stress on my legs on this ride.
Avg speed = 15.6 mph (15.7 mph). Total mileage = 41.7 mi
Avg power = 129 W. Weighted avg power = 157 W
Total elevation gain = 2620' (2580')
Avg heartrate = 118 bpm (Coospo)
Relative Effort = 49 (51)
Training Load = 149 (155)
Intensity = 71%
Got home and ate a little bit but not really enough. Later I got wrapped up in trying to fix some code errors in my cycling analysis and database creation programs, related to output formats and capturing when certain data are missing from a ride file. Got most of them fixed before I needed to get ready to go with Ann, Emily, and Caleb down for an open house tour of the San Diego LDS Temple. Emily drove, the tour was moderately interesting, it regularly strikes me as crazy how ornate the interiors of religious buildings are. This one was no exception. The LDS docents and guides were all very polite and welcoming, and they were completely sold into their faith, a notion that was disquieting at times for me. There's from the church we're on the tour as well. After the tour Emily drove us home. I had a little nap in the car and a longer nap after we got home. Watched the rest of a Jack Ryan movie on TV that was eminently forgettable. In the afternoon and evening I got my programs to run smoothly and recreated the updated cycling database successfully. Also got my gear ready for the Kitchen Creek ride the following morning. And that was the day.
Friday, June 26, 2026
06-26-2026 Hike/Swim
Slept pretty well but had vivid dreams, I'm guessing because I ate more in the evening than usual. Woke up around 5:40 and decided to hike with my backpack on, this time with two gallons of water along with some of my camping gear. I hiked for a little more than an hour through the neighborhood and then on the trails in the area adjacent to RB Community Park, including walking by the waterfall. I could feel the greater weight in my backpack on my shoulders while hiking, so I will try hard to keep my pack light for the upcoming trip with Joe, Mike, and Jason. Had just a little bit of time when I got home to rest before getting ready for a swim at the WWC, meeting Avi there. The workout we did is detailed below. At times, I felt pretty strong in my swimming stroke, a little surprising because of the earlier hike. I chatted with him about the Hawaii trip and the Haleakala climb, and he mentioned that the situation at Oura is unsettled, no obviously new programs coming to RB.
Warmup 250
4:35
Fast 250
4:18
Two 100s with alternating arms and touch-tap
2:08
2:04
Three 100s with increasing pace throughout
1:38
1:41
1:38
Cool-down 250 (with pull buoy)
4:46
Avg pace = 1:50/100 yds (Video, not counting pause)
Total distance = 1250 yds
Elapsed moving time = 22:52 (Video)
Avg heartrate = 131 bpm (possibly)
Relative Effort = 28 (possibly)
SWOLF = 39 (included rest period when I forgot to pause the workout)
Avg stroke rate = 20 bpm
Avg pull distance = 2.42 yds
Got home, had a very light breakfast (no milk), then I went out into the garage to try and remove my crank so I could take some pictures to send to the Canyon warranty claim folks. It was easy the first time, but I couldn't loosen the bolt at all this time, trying my socket wrench and using a piece of PVC pipe as an extended lever. Frustrating! I didn't want to damage anything, so I took the chain off, packed my bike into the car, and drove over to Poway Bike to have them help me out. They weren't open yet when I got there, so I continued on to Aldi and got some cereal and other items. The shop was open on my return, and the owner (I don't know his name, but he is a really good guy) got out a long-handled 8 mm Allen wrench and loosened the bolt right up. Success! I drove home, put up the groceries, and had some lunch while I watched a little TV. Then I went out into the garage and, with a couple of fits and starts, was able to loosen, then remove the right-side crank. I took lots of pictures of the damaged area, as well as the barcode on the bottom of the bottom bracket that shows the bike's serial number, along with the bike itself from both sides. Then I filled out the detailed questionnaire about the warranty claim and sent it back. Again, fingers crossed. Put a shorter route together for the Saturday Bisikleta ride and sent it out as well. Then I watched some soccer highlights on TV. Evening was pretty quiet. I fell asleep early but woke up later (<>), then eventually got back to sleep.
Thursday, June 25, 2026
06/25/2026 Ride/Walk
Woke up early enough to get out on a ride by around 6:15. It was a perfect morning for riding, temperature-wise. I headed through the neighborhood via Capilla Rd and up to RB Rd, taking it to CdS and heading west. I kept a little faster pace than usual on this ride but didn't push really hard. Down to San Dieguito Rd and down Three Witches, turning right on El Apajo and taking it and Via de Santa Fe to Calzada del Bosque. Over to VdlV from there, turning left and riding all the way down to PCH. The bike lane is in quite rough shape after the little hill all the way to just before the freeway. Got down to the coast and added a little distance by riding to Lomas Santa Fe before turning around and riding back toward Del Mar. I took the route by the seaside park for a change, then rode on PCH over to CMR. To the beginning of the 56 bike path, where I stopped for a short break, eating a banana. Then I took the bike path back to CdS, pushing a little harder at the end of the gradual climb. Then I took CdS to PdS, turning there and riding through the Del Sur neighborhood, eventually using Del Sur Ridge Rd to get to Lone Quail Rd and back to RB Rd. Home the normal way from there via W Bernardo Dr. Toward the end of the ride my right shifter wasn't shifting, but when I got home it worked for me. Will probably change the battery anyway.
Avg speed = 16.7 mph (16.8 mph). Total mileage = 40.0 mi
Avg power = 141 W. Weighted avg power = 168 W
Total elevation gain = 2100' (2130')
Avg heartrate = 118 BP (Coospo)
Relative Effort = 45 (48)
Training Load = 145 (163)
Intensity = 76%
While I was riding down by Del Mar I saw the fairgrounds and started thinking about going to the fair. Got home, made some coffee, and thought a little more about it before proposing the idea to Ann. She was game, so we got ready. I had a hamburger for brunch, not a fan of fair food and prices. An drove us down to Torrey Pines HS, where we parked and took a school bus through heavy fair traffic to the fairgrounds. Got there and into the fair a little before noon. We walked over to hear a brass ensemble at the Paddock Stage, they were listenable but not great. Then we walked through the art and photography exhibits, which were much more interesting. From there to see the livestock, which was larger than in recent years. That was also entertaining, but you couldn't get as close to the animals as before. From there we walked back to find something for Ann to eat. I had some of her French fries, and we talked to this chatty old lady at our table who was something of a fair nut. Mildly entertaining. We then walked over to the infield area of the racetrack and watched The Flying Royals, a trapeze and acrobatic troupe. Their trapeze act wasn't as good as I remembered similar acts from previous years at the fair. On the way back to the main part of the fair we saw the bird lady from Ramona doing a bird show with a pirate theme. She was the same person we saw at the Pima County Fair last year, she puts on a good show. Back to the main area, where we walked around a little bit before sitting down to watch some free music at one of the stages. I got a burrito to eat, and we stayed long enough for me to eat the burrito before leaving (the band and singer weren't that good). Before this we had walked around the garden area and heard a really atrocious ukulele and kazoo singing band, they were laughably bad. After I ate we walked over to the craft exhibit hall and saw the crafts, collections, dresses, and student art. That part was also mildly entertaining. Some odd collections: library cards. I was pretty tired by that time, thankfully so was Ann, so we walked back to the tram stop and got a ride to the high school parking lot, this time in negligible traffic. I drove home, had some more food and watched a little TV when I got home, and that was the evening. Although I didn't have my tracker on, I estimated that we walked 4-5 miles at the fair.
Wednesday, June 24, 2026
06-24-2026 Run/Swim
Slept pretty well, about 8 hours, given that I had a nap in the afternoon. I got up and got ready for a run, including doing some light dynamic stretches beforehand. I need to do more stretching, can feel that my legs are tight from not enough limbering up. Started slowly, ran down by the park and did the 5k route, avoiding the areas where the sidewalks are torn up. I finished a little faster than I started, still need more running to get to an acceptable pace. The elapsed time on the run was a little long because I didn't adjust my Strava to pause when I stopped. And it turns out that my Strava didn't sync with my HR band either. Dang it.
Avg pace = 8:59/mi
Total distance = 3.13 mi
Elapsed moving time = 28:08
https://www.strava.com/activities/19049613728I had just a little time after I got home to relax a bit. I entered the Training Load coefficients into my modeling spreadsheet and saw that the agreement was indeed pretty good, with a couple of outliers that I can't explain. Still, it's good enough to start reporting in my cycling analysis program and storing in the database. Then I got ready for a swim at the WWC. Folks started showing up right before 8:00, and the pool was full from the start. I initially had lane 3 to myself, shared it with Jeff on my last 250. I swam four of them at tempo, pausing in between to catch my breath. Here are the splits from the four 250s: 4:30, 4:28, 4:28, 4:21. Last one was the fastest, not sure why because my form was pretty bad there.
Avg pace = 1:47/100 yds (Video, not counting pauses)
Total distance = 1000 yds
Elapsed moving time = 17:47 (Video)
Avg heartrate = 134 bpm (perhaps)
Relative Effort = 14 (perhaps)
SWOLF = 36
Avg stroke rate = 22 bpm (more strokes to go faster)
Avg pull distance = 2.37 yds
Chilled the rest of the morning, having more time than usual before my volunteer shift at the hospital. It was a busy day there, I seemed to be moving for most of the four hours. Had a pretty big lunch there, including leftover pizza I'd brought, so that helped. Still, I was pretty tired by the end of the shift. I am so glad I am retired and have more control over what I do. Got home, talked to Ben before dinner, his heart scan results came back, and they don't look great. I'm guessing he is going to need stents, hoping it's not open-heart surgery. Maybe medicine can be the treatment for now, fingers crossed. After dinner I chatted with Ross about cell phones, cellular plans, and laptops. He needs to have his own phone and plan, in my opinion. Ann and I watched some TV after that, and the rest of the evening was quiet and fairly short before I fell asleep.
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