Woke up and got ready for a swim at the WWC with Avi. We were there when it opened, and it wasn't so crowded, so we each had a lane. We started off with a warmup 250, then we did a 500 at pace. I didn't kill myself on this section, but I swam strongly and finished in 9:10 (about a 1:50/100 yds pace). We swam another 500, then we did 4 100s, and I used the pull buoy to allow me to focus on lengthening my stroke. Try as I might, I just can't get my stroke count below 20 with any consistency. I need to increase the power of my strokes, and that might entail some weight training to build my upper body. We finished off with another 250, me at a cooldown pace. I had originally intended to do a run from there, but I decided to ride home and run down by the park. It was cloudy when I started, and the sun was coming out when I finished. I ran at a more moderate pace with the intention of putting in 5 miles, and it went just fine. Was able to run faster after the first mile, and I never felt really out of breath.
Avg pace = 8:49/mi
Total distance = 5.16 mi
Elapsed moving time = 45:33
Avg heartrate = 148 bpm (Fitbit)
The middle of the day was light duty. I did some stuff around the house. Loosened the screws on the right side of the handlebars on my Canyon to see if there was any way to quiet the rattling I hear from this side when I ride. I didn't see anything obvious, and I also checked the mechanism by pulling the brake hood back. Again, no evidence of anything rattling around, so I put it back together using the torque wrench and the Canyon-supplied Torx nut driver bits and my torque wrench. Later, Ann went to a UMW lunch, so I rode over to Cotijas and got a couple of burritos for lunch. I ate one and put the other in the fridge for later. Watched some TV as well. In the afternoon, I did some more planning for the code to create a cycling database for my Strava cycling activities. I began to build the framework for the program, should be able to finish the first version fairly quickly. Later in the afternoon, I rode over to HP to meet Blair for a ride. Rode through the neighborhood via the Capilla Rd route, then took Via del Campo over to W Bernardo Dr. I rode the long way around the campus and waited for him in the back parking lot. He's been deeply involved in the lab layout planning for the new site, and it's frustrating to work with Jenn K. But it seems like he has just handed off a significant task on the layout CAD to a contract employee, which I hope with get him out from under this burden. We rode down Bernardo Center Dr to Carmel Valley Rd and up the little climb toward Black Mountain Rd. This is a route he has put together for an HP ride in support of the Techman Tri in September. We kept going on Carmel Valley Rd, at pretty decent pace considering it was into the wind, until we got to the 56 bike path. We turned left there and had the benefit of a tailwind pushing us back. I was feeling good and fresh, as I had been riding at his pace up to this point. So I rode faster than usual on the first gradual uphill section, waiting for him at the Rancho Santa Fe Farms Rd cutoff. We kept riding, and before the second uphill section I saw Joey and Zac riding in the opposite direction. So, I turned around and rode at pretty close to my max output to catch up with them. I did, and we stopped briefly to chat at the same cutoff before I turned back around and rode, again at a fairly high pace (wind-aided), to where Blair was waiting at Camino del Sur. We took this road back, and I dialed my pace back to more closely match his. We stayed on this road as it turned into Camino del Norte, since this is the second part of the route that he has planned. Back to Bernardo Center Dr, then to the back parking lot. I rode home the normal way from there. Legs felt fine at the end, I had some twinges during the afternoon in my left quad, probably from the run, but they went away after the bike ride. My Fitbit ran out of battery fairly close to the end of the ride.
Avg speed = 15.5 mph. Total mileage = 28.3 mi
Avg power = 125 W. Weighted avg power = 157 W
Total elevation gain = 1690'
Avg heartrate = 114 bpm (Coospo), 125 bpm (Fitbit)
It was a quiet evening. I was happy to relax but was pretty hungry, so I ate steadily during the evening. This led to some vivid dreams and frequently getting up during the early part of the night.
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