I slept pretty well and woke up feeling refreshed. The pain in my right lower back seemed to be less, which is a good thing. Ann made beignets, and that helped the mood. I got ready for a swim at the WWC and rode over. It was pretty chilly on the ride there, but the water felt nice when I got in. This time I put on a swimming cap, and that helped me acclimate to the water better. Swam 2000 yds in (maybe) my fastest time, at least the fastest in a while, under 38 minutes. There was another swimmer in the lane next to me who was swimming at a comparable pace, a little faster when she put on her swim fins, and that helped to motivate me to push a little harder. Kept a 19-21 stroke count throughout most of the swim, although I really had to concentrate to keep my stroke count up near the end. Here are the 500 splits: 9:16, 9:33, 9:30, 9:29. When I got home, it was time to start cleaning the house for Laura and Joe's visit. I started with the kitchen counters and the refrigerator, then I swept off the back patio. I took a break from chores for a while, and in the afternoon I went for an easy ride. Through the neighborhood after having to turn around and get my helmet. To RB Rd and then onto Dove Canyon Rd to ride over to Carmel Valley Rd. Fairly slow up the two climbs and over to Black Mountain Rd, where I turned left. Took it past the 56 and then turned right on Park Village Rd. I stayed on it all the way to the end before turning around and riding back to Camino del Sur. Up, slowly, to the 56 bike path, where I headed west to Carmel Valley Rd and turned there. Back to Camino del Sur, turning left there, and riding home the normal way via Camino San Bernardo and W Bernardo Dr. My legs didn't feel as strong as on other previous rides, maybe because of the swim. It was warmer on the ride than I thought it would be but never uncomfortable. Need to rewax my chain.
Avg speed = 15.3 mph. Total mileage = 30.7 mi
Avg speed (calculated by my analysis program) = 15.4 mph
Avg power = 127 W. Weighted avg power = 158 W
Total elevation gain = 2010'
Avg heartrate = 124 bpm
Relative Effort = 53
Training Load = 102
Intensity = 69%
When I got home, there was still time in the afternoon, so I wet-mopped the floors except for the kitchen. Watched some football after dinner, was a quiet evening.
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