Woke up and got ready for a long bike ride, since I had missed the Saturday ride. Through the neighborhood, via Capilla Rd, then the extended way through the 4S Ranch neighborhood to Camino del Sur. From there, it was the normal way (San Dieguito/El Camino Real/Via de la Valle) to PCH. I made decent time on the flats on my way over to the coast and had a decent outbound ride up the coast. Went into the southern part of Oceanside, stopped at a donut shop, and ate two donuts while I read The Reader. I retraced my route heading back, rode steadily but not flat-out, and stopped for a brief food break at the turn back onto Via de la Valle. The climb up Three Witches was slow, I was out of the saddle on the three little climbing sections but couldn't generate much sustained power. I benefited from a tailwind on the way back, and it was clear that my legs were worn out. My left glute didn't give me any significant trouble, and I didn't have any muscle cramping, they were just tired and a little sore from the exertion. Even with the donut shop break, I set a Strava PR for riding 100 km.
Avg speed = 17.8 mph. Total mileage = 63.7 mi
Avg power = 158 W. Weighted avg power = 177 W
Total elevation gain = 2290'
Avg heartrate = 132 bpm (Coospo)
After the ride and some food, it was time to start working on painting the front gate. I first sanded down the rust spots and irregular paint areas, then I removed the plastic caps with the intention of replacing them with the new ones I bought. We had some stain blocker primer paint in the garage, so I mixed it up and used it to paint over the discolored and sanded areas. It went pretty well, but solvent-based paints don't interact kindly with sponge paint brushes. After the cleaning and painting was done, I left it to dry and had a quiet rest of the afternoon, doing some reading and taking a short nap.I did a little data collection and analysis for my Strava cycling results, and other than that, it was a quiet evening as well.
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