05-28-2025 Ride/Swim/Run

Woke up early and decided to get a fast ride in before going for a swim. I wore my trisuit to see how it was on the bike (it was fine), and I had a jacket on over it for the pockets. Down by the park and then up Pomerado Rd, trying to keep a fast tempo as much as possible, training for the sprint tri distance and working to keep my power level consistently high, even on the flats and downhills. I got onto the time trial route and followed it home, with the exception of turning right at Carmel Mountain Rd. Toward the end, it was a chore pushing hard in the saddle on the last little climbs, so I got out of the saddle and tried to keep my power output high. Felt pretty good at the finish, legs held up pretty well but cardio was a little weak. There's room to push harder, looking at my average heartrate for the ride.

Avg speed = 18.6 mph (18.8 mph). Total mileage = 19.5 mi

Avg power = 193 W. Weighted avg power = 208 W

Total elevation gain = 1090' (1200')

Avg heartrate = 137 bpm (Coospo)

Relative Effort = 52 (48)

Training Load = 98

Intensity = 95%

https://www.strava.com/activities/14620973426

When I got home, I actually had more time to relax than I thought I would (did the dishes, shaved, and brushed my teeth), before heading over to the WWC. This was the busiest I've seen it at its opening in quite a while, summer is fast approaching. I split a lane with another guy for the first 500+, was in lane 4, which has a slightly different feel to it than my usual lane 3. My stroke count was consistently at 19 or 20. I ended up swimming 1650 yds freestyle, then added another 250 with the pull buoy. Here are my split times for the 3 500s, the 150, and the last 250: 9:39, 9:48, 9:47, 2:47, 4:30. I felt pretty good at times during this swim, even though it was fairly crowded in the pool. Got home and had some coffee and a light breakfast. Plenty of time to take it easy before my volunteer shift. I spent some of it working on the path in the front yard, which is slow going indeed. I think we are going to need more pea gravel to fill in the path. Not sure how so much of it got buried in the dirt. I showered and headed over early to use my food coupon (fries, Pepsi, ice cream sandwich). The shift started out slow and got busy about halfway through, stayed that way until the end. Near the end of the shift I organized the tangle of spare patient monitor cables in the drawer, hope it stays relatively organized. I hurried home, changed, and then rode over to Kit Carson Park to meet Emily and Caleb for a C25k workout. But when I got there, I saw Emily's message that she couldn't make it, due to a crisis at work that she needed to handle. So I decided to run anyway, went two times around the park following the route that we usually take. My first mile was slow, the second faster, and the third and fourth even faster still. I had to run to Eagle Scout Lake to get to four miles, then I turned around and walked back. It seemed more challenging to run in the afternoon, especially after a pretty busy day. So I was glad to be able to keep increasing my pace throughout the run.

Avg pace = 7:39/mi

Total distance = 4.02 mi

Elapsed moving time = 30:44

Avg heartrate = 140 bpm (Coospo)

Relative Effort = 24

https://www.strava.com/activities/14626252010

Was pretty sweaty at the end of the run, so riding home in the cool, overcast weather felt really good. Had dinner when I got there, then watched a little TV for a quiet evening.