This was intended to be a busy exercise day. I woke up and got ready to head over to the WWC, bringing my gear for running as well, along with a change of clothes. The swim was a shorter one, 1250 yds, completed in about 25 minutes. The first 250 were a warm-up, then I swam 500 yards at a faster pace followed by another 500 yds with the pull buoy and snorkel to focus on lengthening my swim stroke. Felt fine, although my right shoulder was a little achy at the start from not having swum in a while. Then I changed and went for a 5k run, following the usual route that I've mapped out from the WWC. It all went well, although just after mile 1 I tripped coming around a corner and went down. Only very minor scrapes, but it shook me up, for sure. I had a fast third mile, a good sign as always.
Avg pace = 7:44/mi
Total distance = 3.09 mi
Elapsed running time = 23:55
Avg heartrate = 143 bpm (Fitbit)
I showered at the WWC after the run, then changed and headed over to the cafe at HP to meet John, Gary, and Brooke for coffee. We had a good discussion, a lot of talk about the complexity of the move to Bldg 8. Once again, I'm so glad I'm not working there any more. I got home and hung out around the house until leaving to meet Jerry Chen for lunch. We met by B61U, then walked over to Thai2You in High Country West. I paid this time, food was decent and the lunch special was a good value. In the afternoon, I spent some time working on my new bike, adjusting the brake pads and lubricating the outsides of the pistons with brake fluid. I also recentered the rotor between the brake pads on the rear wheel. Then I adjusted the position of the rear derailleur in an attempt to make it shift more smoothly from cog 6 to 5. Old setting was 8, I adjusted it to 4. Later in the afternoon, I went for an easy bike ride, heading through the neighborhood and then the long way through the 4S Ranch neighborhood. I took Camino del Sur all the way to the 56 bike path, then rode on the bike path toward Black Mountain Rd and beyond, taking Salmon River Rd to Paseo Montalban and then over to Black Mountain Rd. I took it up to Carmel Valley Rd, then up and down to Dove Canyon Rd to get back to RB Rd. Home via W Bernardo Dr from there, most of the time taking it easy and not pushing too hard. Legs felt fine, but I was tired overall.
Avg speed = 14.8 mph. Total mileage = 23.7 mi
Avg power = 119 W. Weighted avg power = 156 W
Total elevation gain = 1590'
Avg heartrate = 115 bpm (Coospo)
Had some dinner and snacks, I was really hungry when I got home, even though I had had a big lunch. Other than that, it was a quiet evening.
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