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.

02-17-2026 Swim/Ride

Slept okay, although I did wake up in the night and read for a good while. When I got up, the scooter replacement battery had arrived, so I unpacked it and installed it with minimal difficulties, checked to make sure it worked, then put everything back together. I had to hustle a little bit to get ready for a swim at the WWC, it was clear on the way over but a little cooler than usual. There was a surprisingly large number of people waiting to get in when it opened, and several people were swimmers. But I got my preferred lane and started my swim. No real energy for a swim on this day, I couldn't consistently maintain 20 strokes/length. Tried to keep my posture flat, with only limited success. I think I need more speed drills, like pyramids or fast 100s and 50s. Swam the last 550 yds with swim fins. Here are the times for the 4 500s and the last 50: 9:29, 9:47, 9:48, 8:49, 0:51. Elapsed swimming time was 38:44.

Avg pace = 1:53/100 yds (Video, not including pause before last 550)

Total distance = 2050 yds

Elapsed moving time = 38:44 (Video)

Avg heartrate = 173 bpm (Zepp, nope)

Relative Effort = 133 (nope)

SWOLF = 37

Avg stroke rate = 21 bpm

Avg pull distance = 2.36 yds

https://www.strava.com/activities/17430407407

I had some cereal and a banana for breakfast when I got home, then drank some coffee as well. I worked on adding Refresh Token functionality to my Dropbox file access program so that I don't have to go in regularly and generate a new access token. With the help of Claude AI (I think it did a much better job than Gemini for providing code samples and detailed explanations, after a few iterations I was successful in getting the program to run, then adding in the ability to scan the upload folder for all FIT files and copy any new files over to the PC. It is pretty neat. Had leftover pizza for lunch. Some of the program development work happened in the afternoon, during which I also got a bike ride in. Was hoping to ride without getting rained on, but I did ride through some light rain, not really enough to get either me or the roads wet. Headed down by the park and over to Highland Valley Rd, turning there and initially planning on just riding the flats. But when I got to the bottom of the first climb I kept going, slowly, but up to the summit, continuing on to Bandy Canyon Rd, where I turned left and rode over to Sky High Rd, taking it up to its end and then turning around and retracing my route back to Pomerado Rd. The descent was particularly sketchy, wind was trying to blow me off balance, so I rode the brakes for most of it until near the bottom. Headed south on Pomerado Rd, intending to get a few more miles in before turning around. Once I got past RB Rd, I started feeling some raindrops hitting me, so it was getting time to cut it short. I rode up to the hospital through a couple of minor light rain, then I turned around there and started heading back. As soon as I did, I got more rain, and it was fairly constant but light all the way back to RB Rd. Not too bothersome, but it did impel me to ride a little faster and get home before the rain started up in earnest. Home the normal way from there via Bernardo Center Dr and Duenda Rd.

Avg speed = 14.5 mph. Total mileage = 19.7 mi

Avg power = 133 W. Weighted avg power = 164 W

Total elevation gain = 1450'

Avg heartrate = 115 bpm (Coospo)

Relative Effort = 22

Training Load = 78

Intensity = 75%

https://www.strava.com/activities/17432853857

Got home and had a shower, which felt good. Then I continued working on the FIT file program, starting the process of figuring out how to pull data (there's a lot more than what gets passed to Strava) out of this file. I guess I'll start small and add more data as time passes. I watched a little TV during the afternoon as well. Ann went to bell choir practice in the evening, I watched some TV and read. Finished Joh Scalzi's Zoe's Tale during the day and started Easy Money by Ben McKenzie and Jacob Silverman. I may have read this book before, although I didn't log it at the time.

02-16-2026 Run

Slept fitfully, so did Ann. Too much coffee. I had some yogurt in the night, got up around 6:30 and got ready to meet Joe for breakfast at Pegah's Kitchen. Went out into the garage and found my scooter battery was dead because I didn't turn the lights off. Dammit! Ann was asleep, so I drove the car instead. Nice talk, mostly about Joe - retirement thoughts, Lindsay and family, the summer backpacking trip. I drove back and chilled for a while before going out for a run, hoping to get it in before the rain came. No such luck. It started as I was coming by the park on the way back, and it got pretty heavy. Got rather wet running back home without stopping. My pace on this run was intentionally slower, aiming for 8:30-9:00 miles. No pain in my right leg, although I could feel a little tightness there. Probably need to stretch before running.

Avg pace = 8:54.mi

Total distance = 3.31 mi

Elapsed moving time = 29:31

Avg heartrate = 127 bpm (Coospo)

Relative Effort = 9

https://www.strava.com/activities/17419540327

Dropped the medical forms over to Rob and Isabelle's house after I got back and changed into dry clothes. Chatted a little with Isabelle about retirement and some travel stuff. I had leftover Thai food for lunch, then Ann went off to play Mah-Jongg Ata neighbor's house. In the afternoon I worked with Arnold on getting a t-shirt designed and made for the Bisikleta century. I also took the scooter battery out by removing the seat and the under-seat well. Tried to trickle-charge that battery back to life but had no luck. So I used Emily's Amazon Prime account to order another battery for overnight delivery. Watched some TV in the late afternoon. Throughout the day I was playing around with the idea of automatically downloading my Wahoo Elemnt data, as a .FIT file, to Dropbox so I could pull the files out and save them for analysis by my cycling program. This file format is richer in data than the GPX files I've been downloading from Strava. Made incremental success in setting up the files to be uploaded to Dropbox once created, then in the evening I was successful in using Gemini to create Python code that finds the file in Dropbox and sends it to a Windows folder. It's pretty awesome. Need to implement a refresh token routine so I don't have to update the access token every time I want to run the program, that's the next step. Ann and I watched some TV in the evening. 

02-15-2026 Ride

Slept a little fitfully, not sure why. I got up just after midnight, was pretty hungry, so I had some cereal. Got back to sleep after that and woke up around 6:15. Got ready for an easy-paced bike ride, but this time I replaced the cleat on my right shoe so it would clip in and stay clipped in. Through the neighborhood, staying on Matinal Cir until I turned right on Matinal Rd, then right again on W Bernardo Dr. Up past the HP site, legs were definitely informing me that they were sore from the previous day, so I took it slow. Over to Bernardo Center Dr, turning right and taking it to Carmel Valley Rd, down the hill and then back up to Black Mountain Rd. Then down to CdS, turning right there and riding over to Lasanja Dr, turning left there and riding through this neighborhood. To Camino de la Rosa, left there, then left again on Camino de la Luna. I rode to the bottom and then climbed back up to Camino de la Rosa, turning right and then left onto Via Fiesta. To Via Inez and then Via Azul to get back to CdS. I then rode to Paseo del Sur (PdS) and took it through the Del Sur neighborhood, with a right on Haaland Glen, another right on Paseo Montenero, and then a left on Kristen Glen to get back to PdS. I stayed on this road to Four Gee Rd, with a right onto Campania Ave. Left on Camino San Thomas and up to Paseo de Linda, turning right and heading down to Albert Ave. I turned left there, then right on Ralphs Ranch Rd to get back to Paseo de Linda, which I took to 4S Ranch Pkwy, turning right there. Up to RB Rd and over to Town Square Pkwy, heading into the parking lot and riding to Mostra Coffee to meet Rob Fogarty. We had a long chat about his upcoming brain surgery to alleviate symptoms of a hyperactive facial nerve condition he has been dealing with. Scary but apparently treatable. Also talked a fair amount about retirement planning, including drawing on Social Security. I had a large coffee, which I'm sure made me extra jittery for the rest of the day. Rode home from there the normal way via RB Rd and W Bernardo Dr. Of course, my legs felt much better after the coffee.

Avg speed = 14.8 mph. Total mileage = 19.9 mi

Avg power = 129 W. Weighted avg power = 159 W

Total elevation gain = 1500'

Avg heartrate = 112 bpm (Coospo)

Relative Effort = 18

Training Load = 73

Intensity = 72%

https://www.strava.com/activities/17409012823

When I got home, during the day I swapped out my Gatorskin tires for the Enve tires, at least until I swap them back before the century ride. Ann and I also went to lunch at Thai Thai in south Escondido, near Brotherton Rd. Food had the right level of spice but wasn't as flavorful as other Thai food restaurants we've eaten at. In the late afternoon I worked a little bit on the cycling analysis program to improve the format of the decade statistics that I figured out how to generate. Watched some TV, but it was otherwise a quiet rest of the day.