08-05-2025 Ride/Run

Woke up after some very vivid dreams in the night. Got ready for a ride and was rolling before 7:00. This was intended to be an easy-paced ride, and I largely succeeded in keeping my speed down. Through the neighborhood and over to Carmel Valley Rd via Dove Canyon Rd. Up this climb, slowly, then I stayed on this road until turning right onto Del Mar Heights Rd. Down to Carmel Canyon Rd, using it to get to Carmel Country Rd and thus to the 56 bike path. Down toward the coast, and near the end of the path Aaron rode up by me. We rode to the end, chatted briefly, then split. I headed to Carmel Valley Rd and took it to PCH. Left turn, then down the hill to the base of the inside route up Torrey Pines. I stopped to pee there, then rode up the inside route and back down twice, stopping to eat a banana at the top the second time. I rode down and back toward home the normal way via the 56 bike path to Camino del Sur. Again, taking it pretty easy and staying in Zones 1 and 2 for the most part. Right turn there, taking it up to Carmel Mountain Rd and turning left. This segment is a gradual climb up to Black Mountain Rd, and the sun had come out, so it was warming up. Left turn there, up to Carmel Valley Rd. I thought about taking Stargaze Ave but decided against it. Home via Bernardo Center Dr to W Bernardo Dr and the normal way from there. Not a lot of energy on this route, just getting my miles in to build core strength.

Avg speed = 14.4 mph. Total mileage = 43.5 mi

Avg power = 117 W. Weighted avg power = 153 W

Total elevation gain = 3020'

Avg heartrate = 107 bpm (Coospo)

Relative Effort = 39

Training Load = 157

Intensity = 70%

https://www.strava.com/activities/15355036651

It was a quiet late morning and afternoon around the house. I watched some TV, read (I'm re-reading Margaret Atwood's The Handmaid's Tale), took a nap, then worked on Visual Basic code to parse the swimming lap data in Strava into elapsed times for 500s and any extra distance. I cleaned the kitchen dishes. Also talked to Mom after dinner, she was in a good mood and had enjoyed her trip last Friday to Hannah's house to visit and get her hair done. After the call, I went out for a run, down to the park and the extended route three times around before running back to just beyond the corner of Aguamiel Rd, to get four miles in. This was at a casual pace as well, had eaten dinner and didn't want to upset my stomach. My right foot was just slightly tender when I started, but it felt fine after loosening up and wasn't a problem.

Avg pace = 8:28/mi

Total distance = 4.01 mi

Elapsed moving time = 34:03

Avg heartrate = 126 bpm (Coospo)

Relative Effort = 9

https://www.strava.com/activities/15359873033

To finish getting my steps in, I did a cool-down walk for about a mile through the neighborhood before heading home. I went out in the back yard and shored up one of the poles holding the shade cover over the original vegetable bed, then read some more, did the dishes, and eventually watched a little TV before heading off to bed.