This turned out to be a busy exercise day. I started by going for a run in the morning. Was originally going to walk down the hill, then run by the park, but I started running down the hill and kept going. Ran the loop around the park twice, then ran back home. Each of the first 3 miles was faster than the previous one. Even the run back up Aguamiel Rd wasn't too bad.
Total distance = 3.14 mi
Avg pace = 8:57/mi
Elapsed time = 28:06
I got back in time to have some breakfast before I rode over to the WWC for a swim with Avi. We warmed up with a 250, then did some stroke extension exercises. He introduced a new drill, the pyramid drill, which involves swimming a 50, 100, 150, 200, 250, 200, 150, 100, and 50, all at pace and allowing recovery time to get to a 2:00/100 yd split. Swimming out to the 250 was challenging, and I really had to work on the second half of the pyramid to keep my pace good and to watch my stroke count. But it was an enjoyable drill. We did some swim buoy work as well, focusing on lengthening strokes and keeping them powerful all the way through the water. Finished with a 300 at more of a cool-down pace. It was a good workout, didn't wear me out but did challenge me. After I rode home, I started getting ready for a bike ride to put some miles in. I had put a new tube on my rear wheel earlier. Through the neighborhood, with the original idea to head south. I got to RB Rd and rode over to Dove Canyon Rd, taking it up and down over to Carmel Valley Rd. I was originally going to turn onto Black Mountain Rd, but I decided to keep going toward the coast. Down to Del Mar Heights Rd, which I took up and then down to Carmel Canyon Rd, more of a downhill to get to Carmel Country Rd, from there over to the 56 bike path. I took it down to El Camino Real, then headed south up to Carmel Mountain Rd, turning right there and then left onto Vista Sorrento Pkwy. This was a general downhill run until I got to Sorrento Valley Blvd, where I turned left and shortly after that stopped to eat a Clif bar. Then it was over to the climb, which has some 8+% gradients in it at the start before leveling off at the top. It was fun riding after the summit, since the road, while having some little ups and downs, was pretty fast with the offshore tailwind that I enjoyed. I rode over to Camino Ruiz, turning there to head back south and staying on it all the way to Miramar Rd. Left on this road, then it was the usual way back via the Pomerado Rd climb and then following this road all the way back to RB Rd. Home via the W Bernardo Dr route, taking it down to Aguamiel Rd for the last little climb. For a fair amount of the time while I was riding back, I also had the benefit of a tailwind, or at least the wind wasn't working against me. I spent a fair amount of this ride in Zone 3 on the flats and climbs, with some Zone 4 efforts on the longer climbs. My Fitbit conked out just before the end of the ride, and I noticed I had a slow leak in my front tire. It was pretty soft by the time I got home.
Avg speed = 16.3 mph. Total mileage = 40.5 mi
Avg power = 139 W. Weighted avg power = 165 W
Total elevation gain = 2260'
Avg heartrate = 128 bpm (Coospo), 124 bpm (Fitbit)
After that busy morning, I took it fairly easy in the afternoon. Read a little, had a short nap, then I attempted to patch the two tubes that I had recently flatted. Later in the afternoon, I rode over to RB Community Park and met Emily for a hike. We talked mostly about her trip to Cabo San Lucas and my backpacking trip. After dinner, I watched the women's team gymnastics finals.
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