09-28-2025 Run

Didn't sleep particularly well (<>). I decided to go for a run instead of a ride in the morning. Headed down to the park and around it four times for a 5-mile run, walking back up the hill to the house. I had a pretty steady tempo, ran negative splits throughout.

Avg pace = 7:44/mi

Total distance = 5.15 mi

Elapsed moving time = 39:50

Avg heartrate = 135 bpm (Coospo)

Relative Effort = 22

https://www.strava.com/activities/15965767575

Got home and had some time to cool off before shaving and showering to go to church with Ann, who was the liturgist on this day. Emily was there as well, we laughed before the service about old TV shows (MadTV, The Office). After the service concluded, Pastor Lisa brought up the situation with Brogan Hunt and Carli Tomlinson, but it was quite confusing and kinda weird in the lack of clarity of the message, other than to respect their privacy. Talked with a few folks on the patio after church, then the three of us walked over to Esco Gelato for gelato and conversation. Got some composted soil for one of the garden beds at Home Depot after that and then drove home. In the afternoon, I applied some silicone sealant to the soap dispenser by the kitchen sink to try and keep water from getting into the cupboard. Don't know if that's where it's coming from. I also swapped out the chain on my Canyon, it was past due. I looked at the newer chain I've been swapping out to determine its number of links, 106. I used solvent to de-grease one of the new chains I bought recently, then I waxed it in preparation for cutting to size and installing in the future. I also did some Mango Language practice for Spanish. In the evening, Ann and I watched the first episode of the second season of Unforgotten. I liked it, I hope she sticks with it. Was quiet for the rest of the evening.