Was awake in the middle of the night, probably because of the afternoon nap I took. Still, I woke up early (<!>) but had time to get ready for a swim at the WWC. This was going to be interval training. It was overcast and therefore not too cold on the ride over. I swam a 500, then 3 200s, another 500 with the push buoy, and a final easy 150. Here are the split times: 9:05, 3:30, 3:35, 3:25, 9:01, 2:56. My elapsed swimming time was about 31:30, but I took breaks in between the intervals. Got home and lazed around the house for a while before getting ready for a late-morning bike ride. It was cool, long-sleeve weather but other than that nice. I headed down by the park and over the freeway to BVP, then to Beethoven Dr to get to the path through Kit Carson Park. Up El Ku Ave to Escondido Blvd, then over to Centre City Pkwy via Citracado Pkwy. I rode through Escondido, and I think I hit every light. Turned left on Washington Ave and took it over to Mission Rd, heading west. The wind was coming from the south, so I felt pretty strong on the way through Escondido. Just past Auto Pkwy, I got a rear tire flat, not sure what I hit in the road, I couldn't find any evidence of the reason for the flat. I had a terrible time trying to get my tire back on the rim, even broke a tire lever. I eventually took everything off, put it back on, and put the tire bead in the rim up by where the valve was, it was easier there. It took me almost half an hour to repair the flat and get moving again. I was tentative as well, not wanting to flat again. Headed to Barham Dr and took it to Discovery St, which is nice to ride on in its new stretch. I turned right on Bent Ave and rode over to San Marcos Blvd, turning left there. Through San Marcos and onto Palomar Airport Rd, keeping a decent pace but not pushing too hard. The generally downhill run past the airport and into Carlsbad went fine and pretty fast. I rode to Avenida Encinas, turned right and started looking for the Canyon bike store. I rode by it, it is not marked on the road. Eventually I realized I'd gone too far, so I turned Google Maps on and backtracked to it. I asked a guy there if they had any plugs for my handlebar fork-tightening access port, but no luck. He was really nice, tried to find one but couldn't. So I headed south on Avenida Encinas, past Palomar Airport Rd and taking it all the way to Poinsettia Ln, using that road to get over to PCH. The wind was a little bit in my face going south, but it wasn't too bad. My legs were more tired than I thought they would be by this time. I took PCH straight back to Via de la Valle, stopping at an electric bike shop in Encinitas to fill up my rear tire, then at the park just south of the Self Realization Fellowship to take a pee. I rode home the normal way from there, had a little bit of an offshore breeze that seemed to help a bit. Was slow up Three Witches, tried to push a little bit harder once I got onto Camino del Sur, but my legs would only give me so much. Home via the Camino San Bernardo and W Bernardo Dr route. This ride ended up taking a lot longer than I thought, but at least my legs didn't give out.
Avg speed = 17.0 mph. Total mileage = 51.4 mi
Avg power = 153 W. Weighted avg power = 170 W
Total elevation gain = 2030'
Avg heartrate = 129 bpm (Coospo)
Relative Effort = 94
Training Load = 198
Intensity = 78%
I had let Ann know I would be on a long ride, got home around 3:15. I ate a little bit, was too late to eat lunch. Then I had a very short nap, relaxed upstairs, and watched some NBA before dinner. It was a quiet evening.
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