Woke up early and went down to have a roll and a banana for breakfast. Then I went back to bed and slept a little more (<>). When I got up, I didn't have a lot of motivation for swimming, so I did a little bit of photo cleanup and waited for about an hour before heading over to the WWC at around 9:00. I swam 1500 yds at a higher tempo, also was more consistent in the 3 500s: 9:26, 9:33, 9:35. Still feeling that my stroke is ragged and inconsistent, more continued focus on keeping it clean. In late morning, we drove over to Home Depot and picked up a Christmas tree, not too much fuss. I ate a light lunch when we got home, then I put the tree in the stand. Ann went to play Mah-Jongg after that, so I went for a bike ride. It was definitely cool on the ride, not cold but never warm. I headed down by the park and then over to Highland Valley Rd. Around this point, I decided to ride up to Ramona and back. Started slow and steady up the first climb but kept up a decent pace throughout the eastbound section and ended up setting a PR (56:25, 171 W, 135 bpm). My power output was lower on this stretch than in the past, I'm guessing that I took the climbs slower and rode the flats and downhills faster. I rode to the 67, benefiting I think from a little bit of a tailwind. When I turned around, it was a little tough on the flats but the headwind wasn't noticeable on the climbing sections. I ended up setting a PR on the return from Archie Moore Rd to Pomerado Rd (28:39, 164 W, 133 bpm). The downhills were thrilling as well, I really needed to stay focused on the turns. The ride on the flats after the descents was also pretty fast for me, although I could feel it in my legs. Powered up the last two little climbs and was glad to get home.
Avg speed = 16.3 mph. Total mileage = 30.7 mi
Avg speed (calculated by my analysis program) = 16.4 mph
Avg power = 167 W. Weighted avg power = 194 W
Total elevation gain = 2530'
Avg heartrate = 132 bpm (Coospo)
Relative Effort = 70
Training Load = 155
Intensity = 90%
Was ready for a relaxing rest of the day. I changed out my tires on the Canyon in preparation for the GWL ride on Saturday. Not much else on this day, watched a little TV is all.
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