Went for a swim at the WWC when it opened, 2250 yds. For the first 2000 yds (standard protocol), I finished in 38:54, I think it's the fastest I have swum this distance. Finished in 44:06, last 10 lengths were without pads or snorkel. Then I noodled around the house a little bit before getting ready for a long bike ride. Initially planned on doing about 60 miles, with repeats of Torrey Pines mixed in. Headed through the neighborhood to Matinal Rd, then over to W Bernardo Dr, turning right there and then right on RB Rd to get up to Dove Canyon Rd. Left there, over to Carmel Valley Rd, taking a right. I knew I was going to be climbing a lot, so I took it easy on the first little climb. An older female rider passed me in between climbs, so I kicked it up a notch and pushed past her on the second climb. Down to Camino del Sur, turning left and heading over to the 56 bike path. I took this path down to El Camino Real, passed the same lady rider along the way (she had taken a different route to get onto the path), and we chatted for a bit after riding through pretty deep water under the bridge on the path. Over to Carmel Valley Rd, taking it to PCH and turning left to head over to the inside route of Torrey Pines. I did the loop 10 times, spending most of my time in my lowest gear on the section before it flattens out. As Jed had recommended, I just ground it out, not looking to spin too fast or ride too hard. It was a nice day, got a little cloudy near the end, and I was glad, especially on the downhills, to have an underlayer. The wind was a little swirly going downhill, but I didn't have any major problems with it. While doing the repeats, I had a banana, a GU gel, and a Clif bar. In hindsight, I probably could have eaten more. My lower back held out really well on these repeats and on the ride home as well. My left shoulder was a little achy by my neck, not sure what is causing this discomfort. The ride back was pretty slow, but my legs felt pretty good. I was hungry, so that was the signal that I hadn't fueled up enough. Headed back the same way until I got to Carmel Valley Rd, where I turned left and took it to Camino del Sur. Really enjoyed the benefit of a steady tailwind coming from the west. My legs had push in them, but I used it selectively. Turned left onto Camino del Sur and did the gradual climb, grinding it out. I stayed on Camino del Norte up to Dove Canyon Rd, turning left there to get over to RB Rd. Home via the usual W Bernardo Dr route. This was a pretty good day on the bike. It has been a while since I've done this much climbing, and the high-intensity intervals should help get me ready for Solvang in less than 3 weeks.
Avg speed = 14.5 mph. Total mileage = 72.1 mi
Avg power = 148 W. Weighted avg power = 178 W
Total elevation gain = 6450'
Avg heartrate = 133 bpm
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