07-14-2025 Swim/Run/Ride

Had a restless night after the caffeinated iced tea in the early evening. I got up in the night and ate some cereal, then read for a while. When I did get up in the morning, I went out into the garage and went through the camping bins to check off the items on the camping list. Then I got ready for a swim and run. Headed over to the WWC, expecting a big crowd at opening on Monday. Surprisingly, while there were folks there the pool wasn't as crowded as last Monday. I talked to Kevin about ocean swimming, he goes regularly, fairly early in the mornings. Then I swam 1500 yds without stopping, here are my splits for the 3 500s: 9:30, 9:42, 9:38. Fairly consistent, but I wish I would have been faster. I struggled with keeping my stroke count down, it averaged 21 for the entire time. After the swim I got ready for a run, heading out into the neighborhood and running around a bunch of cul-de-sacs to try and get up to 5 miles total. Didn't quite make it, I will need to figure out how to add just a little more distance to the run to get there. My splits were not all negative, not sure why I ran some miles faster and other slower.

Avg pace = 7:37/mi

Total distance = 4.77 mi

Elapsed moving time = 36:22

Avg heartrate = 135 bpm

Relative Effort = 16

https://www.strava.com/activities/15111961768

When I got home, I had a little breakfast and a cup of coffee. Looked at Jeff Ross' investment suggestions and pushed back on one. I cleaned the kitchen and wet-mopped the downstairs floors, then gathered up the stuff for riding my bike, including charging the pedals. Then I packed my stuff up, including riding, running, and swimming gear. Got ready after that for a short afternoon ride with Paula. I won't detail the route, which took us through Westwood, 4S Ranch, and Del Sur neighborhoods. We ended up at the Avis rental car place in RB, where she picked up a car to get her family to the airport in the morning. I rode home the normal way from there.

Avg speed = 12.2 mph. Total mileage = 14.8 mi

Avg power = 104 W. Weighted avg power = 135 W

Total elevation gain = 1290'

Avg heartrate = 100 bpm (Coospo)

Relative Effort = 11

Training Load = 50

Intensity = 61%

https://www.strava.com/activities/15115970341

Had dinner after I got home, then it was a quiet evening. I did spend time putting the old bike rack on the new car, after having attached some fabric pads to the metal parts to keep them from marking up the car's roof rack bars. I also finished organizing the camping gear and packed most of it into the car so that we could get an early start to the drive on the following travel day.