Avg pace = 2:01/100 yds (Zepp)
Total distance = 1500 yds
Elapsed moving time = 30:19 (Zepp)
Avg heartrate = 165 bpm (Amazfit)
Relative Effort = 79
SWOLF = 40
Avg stroke rate = 22 bpm
When I got out of the pool I dried off and then changed to go for a run. Did the 5k loop from the WWC and had negative splits for the 3 miles. Pushed myself on the last mile and felt oka. Heartrate was up on this run, probably due to relative lack of running recently.
Avg pace = 7:33/mi
Total distance = 3:13
Elapsed moving time = 23:37
Avg heartrate = 146 bpm (Coospo)
Relative Effort = 26
Got home and had cereal and a banana for breakfast, then did my first clean of the kitchen for the day. I also repaired the two broken posts for the shade cover over the original garden bed and set the cover back up. Did some bike stuff in the garage, including cleaning my old Fuji bike for Blair to borrow. In the early afternoon we had a call with a representative from Alight to talk about Medicare insurance options, either Medicare Advantage or Medicare Supplement. There is going to be some tension here, since it seems to me that my needs will be better met with a Medicare Advantage plan, while Ann will want a Medicare Supplement plan when she qualifies. There is time still to work those details out. I have the information I need now, I think, to go through the plans and choose one that will meet my needs for the near future. Blair came over a little before 3:00, and he worked on setting up the bike for his needs, including adjusting the headset, which still had a little bit of play in it that will need looking into after he's done with it. I cleaned the grill and set up the charcoal for Ann to start, then we changed and met Paula for a short ride. She was worried that it would be too hot, but the temperature was actually decent, mid-80s with a breeze. This was a defined easy-paced ride. I had some soreness in my right groin from the run, and I didn't want to make it worse. We rode down by the park and took Pomerado Rd to Highland Valley Rd, turning left there and riding on the flats all the way out to just before the beginning of the first climb. Stopped there for a couple of pics, then retraced our route back to Pomerado Rd, turning left there and headed up to Bernardo Heights Pkwy. We all stayed together up to this point but got a little separated on the small climb after this turn. Got back together before turning right onto Paseo Lucido and taking this road through the neighborhood and eventually back to Bernardo Heights Pkwy. Just before that turn, a driver pulled out right in front of Paula, causing her to swerve out of the way. Luckily, she held on and didn't get anything other than a fright. We then rode down to Bernardo Center Dr, turning right there and right again onto Lomica Dr, to add a little more easy distance. Up to Belere Dr, turning left and then immediately right onto Callado Rd (quite poor road quality), which dropped us onto Rios Rd. Left turn onto Bernardo Oaks Dr and over to RB Rd. Home the normal way from there via Bernardo Center Dr, again some separation on this last little climb.
Avg speed = 13.5 mph. Total mileage = 15.8 mi
Avg power = 97 W. Weighted avg power = 122 W
Total elevation gain = 960'
Avg heartrate = 107 bpm (Coospo)
Relative Effort = 13
Training Load = 39
Intensity = 55%
Blair and Paula chatted for a while after we got back home, while I started grilling, using the charcoal that Ann had started. Steaks, veggie sausage, and grilled vegetables were good, the charcoal was probably too hot at the start and some of the vegetables got charred, but all were edible. Had a nice conversation over dinner, Ann got to learn more about Blair and his new place/position in Boise. Blair and I talked after dinner, he's still trying to figure out how to connect into social circles in the new city. After he left, I watched a little TV, then headed for bed after taking a much-needed shower.
No comments:
Post a Comment