08-04-2025 Swim/Run/Walk

Woke up around 1:00 in the morning, was pretty awake. So I read for a while, ended up finishing the latest book I've been reading, Spies on the Sidelines. It was mildly entertaining and somewhat informative about all the ways that NFL teams use to get an advantage on the field. Got back to sleep and ended up waking up before 6:00 (<!>). Had some toast for breakfast. I got my stuff ready for a swim and a run, then headed over to the WWC. It was, as usual on a summer Monday morning, crowded when the gates opened. Still, I was able to get a lane and have my workout without any significant bother. I swam 2000 yds for the first time in a while, the last 500 was with the pull buoy, which helps a lot, as you can tell by the split times for the four 500s: 9:35, 9:43, 9:44, 9:24. Total time of 38:26, according to video analysis, and 38:29, according to Zepp. For some reason, my avg heartrate below seems more reasonable, not unnaturally high as in previous swim workout logs. I tried different approaches to downloading the Zepp data directly, since 

Avg pace = 1:55/100 yds

Total distance = 2000 yds

Elapsed moving time = 38:29 (Zepp)

Avg heartrate = 138 bpm (Amazfit)

Relative Effort = 31

SWOLF = 38

Avg stroke rate = 22 bpm

https://www.strava.com/activities/15342611843

After the swim, I changed in the locker room and then went for a 5k run, following the usual route from the WWC. Had a faster first mile than usual, and my third mile was under 7:00.

Avg pace = 7:15/mi

Total distance = 3.16 mi

Elapsed moving time = 22:55

Avg heartrate = 146 bpm (Coospo)

Relative Effort = 26

https://www.strava.com/activities/15342235109

I made some coffee when I got home, tried to figure out how best to import Zepp data for analysis. It's not perfect, but for uninterrupted swims the data imported into Strava seem to be about right, although they don't account for pauses in the workout when I finish up the swim, the individual lap times are not to be trusted, and those times are rounded to the nearest second. The data in the Zepp app are better and more complete but impossible to output as a text-based file, at least as far as I can tell. After this exercise, I decided to try and set up my new tent and sleeping quilt. The instructions on the tent tag were not clear at all, and I ended up looking on YouTube for more details. Nothing there was crystal clear either, but one video hinted at the important first step, namely to connect the inner tent to the outer fly. Once I figured this out, the instructions made more sense, and I could stake out the outer fly in a roughly rectangular pattern. Also, the placement of the trekking poles was more intuitive with the inner tent connected, especially the two spots on the inner tent where the trekking pole handles were designed to fit. The tent is super light and appears to be quite well made. Later, I also tried to attach my sleeping quilt to the inflatable pad I purchased last year. This process went well, although I need to figure out how to get more air into the inflatable pad to be really comfortable. I don't think I'll have any problem being cold with this sleeping quilt, and it too is incredibly light. In the afternoon I started looking at Medicare information and put a couple of relevant questions in to several places. Relaxed late afternoon. After dinner, we talked at length to Laura about both work (mostly me) and life (both of us) stuff. I broke the tent down after the call and packed it into its stuff sack, then went for a short walk after that to finish getting my steps in. Watched TV before bed.