Slept pretty well, even though I had a nap the previous afternoon. I did wake up early, then I was able to get back to sleep, waking up again a little before 7:30. That hadn't happened in a while. When I did get up, I got ready for a swim at the WWC, intending to start building up my uninterrupted distance swimming again. I got there around 8:30 and swam 1500 yds. Had my own lane, but it was starting to get crowded by the end. Apparently, the lifeguards do swimming lessons in lane 1, and there was another swimmer giving a private lesson in lane 6 when I got out. Didn't set any speed records on this day, but my stroke count was generally good, and I think I am close to figuring out how to use my watch to time a swim interval fairly accurately (Strava doesn't exclude the time when the workout is Paused, which is a bummer). Was able to complete the 1500 yds in a little over 29 minutes, but I don't think my watch tracked my heartrate accurately, it seemed quite high. Here are my splits for the 500s: 9:36, 9:51, 9:46. I'll keep an eye on this metric. When I got home, I took a short break, ate some breakfast, then went into the back yard and over the fence to do some trimming of the sumac stumps. I have most of the trimming done, but the chainsaw isn't effective at cutting the stump bases down, so I'll try putting a new chain on. Had some lunch and an easy early afternoon, then I drove over to Paula's house, on Atherton St off Double Peak Dr, for what was supposed to be an easy ride. We headed down the hill on San Elijo Rd into San Elijo Hills village, then kept going down toward Melrose Dr. On this descent, I picked up a glass shard in my rear tire and got a flat. Had it changed pretty quickly, but I was slow in pumping it up, since I couldn't get my CO2 cartridge head to work properly. Then we were off, me with a slightly soft tire, turning right on Melrose Dr and taking it down to Rancho Santa Fe Rd, turning right there. I stayed with Paula on the first part of this climb and got a little separation on the second part, waiting for her at the right turn onto Camino del Arroyo Dr. Through the Lake San Marcos neighborhood, left on Hermosita Dr, left on San Marino Dr, which took us by the lake, then left on San Pablo Dr. We took a right at the tee to stay on San Pablo Dr, then turned left onto La Noche Dr. A left on McMahr Rd took us to Discovery St, where we turned right and took it up to Craven Rd. Up the slight hill to Santa Barbara Dr, taking a right and starting the more serious ascent, which got pretty steep once we turned onto Sunstone Dr. This took us to Twin Oaks Valley Rd, where we turned right. I hadn't ridden up this climb in quite a while, but Paula assured me that it never topped 7%. Wrong! Actually, I don't think it really ever dropped below 7%. Was pretty hard on my tired legs, but I took it easy. I could also feel it in my lower back, again probably residual stress from the previous day's ride. Got up to the parking lot by the trail up to the top of Double Peak, where I waited for her, then we rode the rest of the way together back to her house.
Avg speed = 11.9 mph. Total mileage = 11.2 mi
Avg power = 111 W. Weighted avg power = 148 W
Total elevation gain = 1130'
Avg heartrate = 105 bpm (Coospo)
Relative Effort = 11
Training Load = 48
Intensity = 67%
After packing my bike up, I drove over to Emily and Caleb's apartment and cared for the cats. It all went smoothly. Drove home, had calzones for dinner, then I needed to get my steps in for the day, which was a chore. I took a short loop around the neighborhood and added a little at the end to get close. That was definitely enough exercise for me on this day.
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