Got up, it wasn't as cold as previous days due to Santa Ana conditions. I was up early enough to eat some breakfast, have coffee, and change the tubes on the tires of my old bike with the ones I had repaired. Then I got ready for a swim at the WWC. They have a big project going on there, digging up water lines for some reason. Pool was sparsely occupied, so I had no trouble picking a lane. Got off to a strong start, finished my first 500 in under 9 minutes, which is a first for me, at least as long as I have been tracking the splits individually. That comes to 5 1:47 100s in a row; I would love to be able to keep up this pace for a longer distance, but on this day my form steadily degraded throughout the swim. Here are the splits for the 4 500s, along with the last 50 (I miscounted laps): 8:55, 9:17, 9:34, 9:42, 0:56. So I swam 2050 yds in 38 and a half minutes. When I got back, I had a little bit of time to chill before getting ready to head over to Stone Brewery in Escondido for lunch with the Four Amigos (Ross paid). Lunch was okay, conversation was great. Ross and Kenda are thinking about splitting their time 50:50 between California and Ponte Vedra, FL, where they have a place on the beach, as soon as Kenda's challenged daughter Alex is set up in some kind of group home with plenty of support. Dennis is going to Hawaii with Sam and his family, after they won a settlement against their home insurer for water damage coverage. I headed home after lunch and got ready for a ride with Andy and Paula, meeting them down by RB Community Park. It was very windy, and so I picked a route that would be relatively forgiving for the wind. We headed down the hill and over to Pomerado Rd, starting the mild climb up it. I got out ahead of the others at the start, then I waited for them and rode behind them to keep it from happening again. We rode up to RB Rd and turned left there, following the old time trial route on Espola Rd and Poway Rd. Andy turned around at Lake Poway to get back home in time to drive to Roya's place. Paula was fast on the descents and slow on the climbs, but I stayed at her pace on the climbs and trailed on the descents. My bike was wobbling in the wind, particularly at higher speeds, so I kept it under control. Over to Sabre Springs Pkwy, where we switched to the new time trial route and rode back toward the starting point. Down W Bernardo Dr and back to the park. This was a slow ride for me, but it went just fine.
Avg speed = 12.8 mph. Total mileage = 25.9 mi
Avg power = 105 W. Weighted avg power = 127 W
Total elevation gain = 1720'
Avg heartrate = 112 bpm (Coospo)
Relative Effort = 26
Training Load = 66
Intensity = 53%
The rest of the day was pretty quiet. After dinner, I tackled file cleanup on the PC, focusing on music files I didn't need as well as reconciling all the files in Ann's, Laura's, and Emily's folders. Was able to free up quite a bit of space, still more work to do. I watched some basketball in the evening before heading to bed.
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