Was able to eat breakfast before heading over to the WWC for a swim. I swam 1500 yds, the first 500 as a warm-up, then 5 100s at tempo, ranging from 1:45 to 1:50. My stroke was more ragged on the faster laps, especially as I got tired in the second 50. Tried some flip turns with mixed results. The last 500 I did using the pull buoy and averaging 18-20 strokes per length. Rode home and enjoyed some down time not doing much. In the morning I did rearrange the cabinet above the oven, which was a mess, and I tightened the faucet again. Ann and Kay went to the spa on a half-price deal, so I went for a mid-morning ride. Through the neighborhood to RB Rd and then out to Camino del Sur, taking it to San Dieguito Rd. Temperature was pretty nice for riding, and I was intent on keeping a steady pace on a relatively flat route. Over El Apajo to Calzada del Bosque and thus to Via de la Valle, which I took to PCH. I turned right and rode into Encinitas, facing a little bit of a headwind. Once I got into town, I turned on D St and followed the normal southbound route back all the way to Via de la Valle. Benefited from a tailwind coming from the northwest on this section. I rode the now normal route all the way back, was steady but not fast up Three Witches. Was happy to have a faster return than the outbound segment, even though it was net uphill. Legs felt fine on the ride, a little sore from the previous day's run, but I was able to overcome it somewhat.
Avg speed = 17.5 mph. Total mileage = 42.1 mi
Avg speed (calculated by my analysis program) = 17.7 mph
Avg power = 152 W. Weighted avg power = 174 W
Total elevation gain = 1820'
Avg heartrate = 127 bpm (Coospo)
Relative Effort = 69
Training Load =
Intensity =
Had a big lunch when I got home, watched some TV. Then I swapped out my rear tube on my new bike, it had a very slow leak. I also replaced the missing pad on my aero bars, even though they aren't mounted on the bike. After that, I had a longish nap, was more tired than usual from the ride. Ann came home, had fun at the spa. It was a quiet evening.
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