Woke up a little early (<>!) and had some time before I headed over to the WWC for a swim. Swam 1500 yds, the first 500 as a warmup, then 5 100s at tempo pace, followed by a last 500 with the swim buoy. I was generally able to keep my stroke count at 20-22, it was higher when I was swimming hard during the 100s. I did the first and last 100 in under 1:45, the middle ones in 1:45-1:50. Felt decent, although I could sense that my stroke quality degraded during the 5 sets. The first and last 500 were completed in 9:15-9:20. Now I just need to build some endurance in so that I can hold this pace for a longer time. When I got home, I had some breakfast and a cup of coffee. Ann was heading out to the store, so I took the opportunity to clean out the garage and arrange it a little better. I found the plastic bin with some miscellaneous bike stuff, including the spare cut-out pads for my aero bars. I've been looking for these for quite some time, so it was great to locate them. I finished up there and then went on the back patio and swept it clean. It also looks a lot better. I cleaned the kitchen counters next and then wet-mopped the downstairs floors. Ann went to a class in the early afternoon, and after I was done I got ready for a bike ride. Headed through the neighborhood to Matinal Rd, which was blocked off to the west, so I headed to W Bernardo Dr and rode up to Poblado Rd, turning right there and taking Capilla Rd up to Matinal Rd and then over to RB Rd. Through the short way in the 4S Ranch neighborhood to get to Camino del Sur. I took this road to San Dieguito Rd and then down to the flats, where there was a little bit of a headwind to contend with. When I made that turn, I had decided to try and put in about 30 miles, more than my original thought of riding 20 miles or so. Over to El Camino Real, turning left and riding up into Del Mar Heights. I set a PR on this little climb (3:11, 294 W, 160 bpm), pretty close to my max effort for this distance, and kept pushing hard until I got to Del Mar Heights Rd. Turned left there and dialed the pace back just a bit, riding over to Carmel Valley Rd. I took this back to Camino del Sur at a little less than tempo pace, then pushed harder once I made the turn. Rode to Paseo del Sur and turned right there, taking it through the Del Sur neighborhood, turning on Potomac Ridge Rd and then Nighthawk Ln to get to Del Sur Ridge Rd. Over to Lone Quail Rd, and from there I followed RB Rd route using W Bernardo Dr. I kept pushing pretty hard toward the end, was probably also helped along a little bit by a tailwind. Had a strong finish, was tired on the last little climb.
Avg speed = 17.5 mph. Total mileage = 31.3 mi
Avg power = 163 W. Weighted avg power = 190 W
Total elevation gain = 1760'
Avg heartrate = 130 bpm (Coospo)
Relative Effort = 62
Training Load = 145
Intensity = 88%
I relaxed for a bit when I got home, watched a little TV and had dinner. It was a quiet evening.
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