Had something of a restless night sleeping, probably because of too much caffeine during the day and evening. I woke up after midnight, couldn't get back to sleep, so I went downstairs and watched a Doctor Who episode. Back to sleep after that, later on I woke up and read some. In the early morning, I started feeling the effects of my COVID shot from the previous day. When I got up, I went out for a walk around the neighborhood for a little less than an hour. Legs felt fine, but my arms were sore and I had a little congestion. Had some cereal when I got home and felt a little better. I decided to take it easy for the rest of the morning, worked on code and data setup for testing my latest version of the model for calculating Relative Effort, this time based on HR Zone bins. It took a while to get the dataset input, but the results, when they came out, were really great. The coefficients for the different HR Zones make sense, and I think I'm close to ready to use this model for reporting my own Relative Effort number. I have a set of route data in Strava with different entries for the HR Zones, and I will use that dataset to see if I can generalize my understanding of the model to take account of these different Zones. In the early afternoon, I drove over to the Starbucks on Dove Canyon Rd and met Paula for a relatively short, easy-paced ride. I was still feeling a little under the weather but getting better. We met at the shopping center by Donut Touch and headed down Dove Canyon Rd to Camino San Bernardo, turning right there and taking it to 4S Ranch Pkwy. We took a left and rode down the hill to Dove Creek Rd, using it to get back to Dove Canyon Rd. Down to Carmel Valley Rd and up the two little climbs, slowly for me and a little more slowly for Paula. We then turned left onto Black Mountain Rd and took it into PQ, turning left on Paseo Montalban and riding up to Salmon River Rd to take a left. Across the 56 and down the hill until we turned right onto Adolphia St which continued down, with speed bumps, until a tiny climb back up to Black Mountain Rd. We continued straight onto Park Village Rd, Paula likes this kind of road, not so much traffic and a separate bike lane. A little climb then the nice gradual descent to Camino del Sur, where there was a lot of traffic around the elementary school. We took Camino del Sur back up to the 56, then down and up to Paseo del Sur. I dialed my pace back quite a bit but still got ahead of Paula on the longer climbs. We took the Paseo del Sur loop through the Del Sur neighborhood and back to Camino del Sur, turning right there and riding back up to Dove Canyon Rd and to our starting point. Although it wasn't cold, it was chilly on this ride whenever the sun wasn't out, which was most of the time. We had the benefit of a tailwind on the way back, which was really nice.
Avg speed = 12.8 mph. Total mileage = 17.7 mi
Avg power = 106 W. Weighted avg power = 129 W
Total elevation gain = 1290' (1400' from my program)
Avg heartrate = 106 bpm (Coospo)
Relative Effort = 16
Training Load = 58
Intensity = 59%
I stopped at Ralphs on the way home and picked up some milk, got home a little after 4:00. I watched some NBA basketball before dinner and made more progress on the HR Zone calculation of Relative Effort.
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