06-13-2025 Run/Swim/Ride

Slept pretty well, woke up a little after 5:00 and got ready for a run. I rode my scooter over to the park and then ran a 10k, looping around the park (I think I have a loop that's just a little over a mile) 6 times before adding enough to get over the 10k distance. Had a reasonably fast first mile, then the next two miles were faster. I was close to a 7:00 minute mile at mile 4, slowed down a little on mile 5, then had my fastest mile at mile 6. Last little distance was almost as fast. I knew I had set my Strava PR for a 10k when I finished, and that was a pretty good feeling. There were times during this run where I was in a groove and it felt pretty natural, although I had to work hard on the last mile to keep going at that pace. My heartrate was pretty well maxed out by the end of this run, which leads me to believe that I could run a 5k at nearly 7-minute mile pace if I was able to get out to a fast start.

Avg pace = 7:14/mi

Total distance = 6.36 mi

Elapsed moving time = 45:58

Avg heartrate = 145 bpm

Relative Effort = 47

https://www.strava.com/activities/14786642924

When I got home, Ann was still asleep. I had a banana, had a little more time than I thought I would before I needed to head over to the WWC to meet Avi for a swim. It was busy on this morning, all of the lanes were occupied, and there were swimmers in the deep end as well. We did a number of drills, here are the splits for them:

Warmup 250
    4:37

5 100s at 2:00 spacing
    1:41, 1:42, 1:44, 1:42, 1:42

2 100s, first 25 at normal stroke count, reduce by 2 in second 25, then another 2 in third 25, then stroke tap
    1:44, 1:47 (I used the pull buoy on this drill)

2 100s, first 25 with one arm, second 25 with other arm, third 25 with stroke tap, with spring on last 25
    2:00, 1:52 (I used the pull buoy on the first 100 of this drill)

Sprint 100
    1:35

Cooldown 250
    4:40

My arms were really tired at the end of this workout, particularly my shoulders. These are the kinds of drills that I need to do more regularly if I want to get faster in the pool and stronger in my upper body. I was feeling calorie-deprived when I got home, felt better after having French toast and coffee for breakfast. Then I went behind the backyard fence and continued chopping back the sumac by its base. Made some progress, but there is still a lot of work to do. Took a break after this chore, then Ann cut my hair before she headed to Mah-Jongg. I had some lunch and watched TV in the early afternoon, then I went into the garage and did some clean-up. Cleared out a plastic bin filled with miscellaneous bike stuff, organized the grilling supplies, and cleaned things up around the card table. It looks a little more ordered now around the bike stand. Paula showed up a little before 4:00, Ann met her, then we went for a ride. Through the neighborhood via the Capilla Rd route, then the extended route through the 4S Ranch neighborhood. We took Paseo del Sur down to Camino del Sur and followed it until turning right into the Santaluz neighborhood. Rode down to the water treatment plant and then back up to CdS. Stayed on it past the 56 and down to Park Village, where we turned left. The wind was coming from the southwest, so the mild climb back toward Black Mountain Rd was wind-aided and not too bad. Crossed over to Adolphia St, dropped down and then had a steeper climb for a while, up to Salmon River Rd, where we turned left and climbed some more up to and over the 56. Down to Paseo Montalban, using it to get back to Black Mountain Rd, where we turned right. I was taking an easy pace throughout this ride, and Paula was generally keeping close, but on the little climb to Carmel Valley Rd she dropped back, probably tiring from the climbing. We took that road to Dove Canyon Rd and climbed to Camino San Bernardo, pretty much together. From there, it was the usual way home through the neighborhood. Will see how a late afternoon easy-paced ride with lots of climbing affects my riding on Saturday morning.

Avg speed = 12.3 mph (12.5 mph). Total mileage = 27.4 mi

Avg power = 97 W. Weighted avg power = 127 W

Total elevation gain = 2120' (2250')

Avg heartrate = 100 bpm (Coospo)

Relative Effort = 21 (20)

Training Load = 83

Intensity = 58%

https://www.strava.com/activities/14791725727

When we got back Paula brought out some fruit she had left over from the earlier group hike she led at Torrey Pines. I put the plastic shifter cover on her brake hood, same design but different color. We chatted for a bit about her mother visiting from Romania, then she drove home. I was pretty hungry after an energetic day, ate dinner and watched some TV before turning in.