Woke up, after sleeping fitfully in the office bedroom, and had some breakfast. Then I got ready to head over for a swim at the WWC. Saw Howard there, we hadn't seen each other in quite some time. He and Y-Hua are back from a vacation in Japan. I swam for 1500 yds. Finished the first 500 yds in about 9:20, then I swam 5 100s, each in under 1:45. Felt pretty good about that. I wrapped it up with another 500 yds with the pull buoy, I think I was under 10:00 for that last 500. Shoulders felt the effects of the 100s. When I got home, I went into the backyard and looked at the area with the sprinkler leak. Needed to clear out the roots around the sprinkler line and push the drip riser back into the hole. After also replacing the spray head, it was working fine. I had some lunch and watched a little TV after that, then took the aero bars off my old bike to get it ready for a short afternoon ride. I then used this bike for the ride, taking it down by the park and over to Highland Valley Rd. I rode on the flats, pretty much into Santa Ana winds, then just partway up the hill before turning around and riding back. It was much faster on the return, but I could certainly feel the effects of the last two days' long rides. To Pomerado Rd, where I turned left and rode up to RB Rd, following the time trial route for a time from there. Wind was swirly on this stretch, while on Poway Rd I had a tailwind and made good time. I turned right onto Carmel Mountain Rd, and the new pavement is really nice. Past the schools on Paseo Lucido, then onto Bernardo Heights Pkwy to get to Bernardo Center Dr. Home the normal way from there, past the library. It was really dry, I could tell from my needing to drink water, which is not something I usually think much about. Higher than usual heartrate given my power output suggests that the dry weather and higher temperature had something to do with it.
Avg speed = 16.2 mph. Total mileage = 25.4 mi
Avg power = 136 W. Weighted avg power = 160 W
Total elevation gain = 1390'
Avg heartrate = 126 bpm
Relative Effort = 42
Training Load = 81
Intensity = 69%
When I got home, Ann and I sat down and talked through what happened the previous evening. It was very productive, and I believe that things can be much better moving forward. Now comes the hard work of making this happen. It was a quiet evening, watched a little football and read.
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