Woke up after a somewhat fitful sleep in the middle of the night, but early morning sleep was fine. I adjusted my 401(k) holdings after discussions with Ann and having seen Brett Everhart the previous week. Then I got ready for a swim at the WWC, trying to psyche myself into swimming 3000 yds for the first time in quite a while. It was overcast but not raining when I got there. I got off to a fast start on my first 500, which could have been concerning, but I had the stamina to not let my pace drop off in the subsequent 500s. Did an okay job keeping track of laps, I gained one on one 500 and lost one on another. Just to be sure I had enough distance, I swam an extra 50 at the end. For the first time, I broke an hour in swimming the 3000 yds, and it wasn't even close. My stroke count was consistently 20 for the first 2000 yds but got a little ragged, closer to 21, especially in the last 500. Here are the splits for this workout, the last one being the last 50: 9:04, 9:19, 9:24, 9:25, 9:32, 9:26, 0:54. I am trying to increase the efficiency of my pull and glide in the water, but it is easy for my form to revert to old habits when I get tired. I took a little break, then got ready, fairly slowly, for a bike ride. Intent here was to do a shorter, harder route, mission accomplished. I rode down by the park and then up Pomerado Rd all the way to Scripps-Poway Pkwy, where I turned left. This is where the challenge was concentrated. That ride up to the top of Scripps-Poway Pkwy is always difficult. I could feel in my legs that they weren't in ideal shape, but still I pushed myself on the Purple Monster climb, posting my second fastest time up it, a little less than 30 seconds slower. On the descent, I was really cautious, with a quartering wind that seemed to be buffeting my bike. Back to Stowe Dr, where I turned right and rode down to Community Rd, turning right there as well. This little descent is quite steep and fast, had me on my toes. I then rode over to Aubrey St to get to Midland Rd, taking it up to Twin Peaks Rd and turning right there. I enjoyed a tailwind pushing me up to Espola Rd, where I turned left and took this little climb easier. Wind was aiding me a little bit here too. I pushed harder on the descent, taking it to RB Rd and then turning onto Bernardo Center Dr. Home the normal way from there.
Avg speed = 16.3 mph (16.5 mph from my program). Total mileage = 31.8 mi
Avg power = 155 W. Weighted avg power = 184 W
Total elevation gain = 2170' (2330' from my program)
Avg heartrate = 132 bpm (Coospo)
Relative Effort = 75
Training Load = 147
Intensity = 84%
I got home a little earlier than I thought I would, had some time to chill before heading out on errands. I took Dad's old ring that I had been wearing as a wedding band to Unicorn Jewelers to have them reshape and reinforce it, then I stopped at the CVS on Duenda Rd and got a COVID booster. Watched a little TV when I got home and ate a little something as well, then I worked on computer coding in the afternoon and early evening, trying to improve my ability to model the Relative Effort metric that Strava uses. I got really good agreement between my model and the actual data by using a more granular set of heartrate data, every 5 bpm. However, the coefficients in the model don't follow the expected monotonic increase with increasing heartrate that I expect. So, more work needs to be done. I traded a cool set of texts with Laura about the modeling work as well as her current efforts to secure more funding for her department. I ran out of time with the modeling, then headed over (through terrible traffic, wow I'm glad I don't have to deal with that day-to-day any more) to Los Panchos for dinner with the Leos. This time, there were: Earl, Ben, J.C., Paul L., Gary, Scott Moris, and Doug Paulson (who showed up later). Talked quite a bit with Gary and Scott, who were down at my end of the table.
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