09-29-2025 Ride/Swim

Had a pretty restless night, I'm guessing it was the caffeine in the espresso gelato along with the Dr Shasta caffeine that did me in. Didn't nap the previous day, so that wasn't it. My back was a little sore as well, not sure whether it was the previous day's longer morning run or moving the bags of composted soil around. Decided in the early morning to do a TT ride on my Fuji bike, wearing my tri suit with a jersey over it to hold my phone, wallet, and bike pump. Down the hill, at the bottom of the hill I started my Wahoo, not sure why it didn't start at the house. Over to Pomerado Rd and up to Twin Peaks Rd, where I turned around and rode back to RB Rd. Home from there via W Bernardo Dr. I was able to stay in aero position for most of this ride, worked pretty hard from start to finish.

Avg speed = 19.3 mph. Total mileage = 11.9 mi

Avg power = 193 W. Weighted avg power = 202 W

Total elevation gain = 640'

Avg heartrate = 140 bpm (Coospo)

Relative Effort = 34

Training Load = 54

Intensity = 92%

https://www.strava.com/activities/15975774662

I got back with just a little time to get ready for a swim at the WWC. Was originally supposed to meet Avi there, but he backed out. So I decided to do an uninterrupted 1500 yd swim. Didn't feel strong from the start, and the splits from the three 500s indicate I wasn't in a swimming mood: 9:58, 10:02, 10:00, total time 30:00. My stroke count was initially high, and I was able to get a little better in the middle of the workout, but it fell apart as I got tired near the end. Lots more work to do in the pool over the next week and a half.

Avg pace = 2:00/100 yds (Video)

Total distance = 1500 yds

Elapsed moving time = 30:00 (Video)

Avg heartrate = 147 bpm (Zepp)

Relative Effort =  37

SWOLF = 39

Avg stroke rate = 21 bpm

Avg pull distance = 2.22 yds

https://www.strava.com/activities/15977027106

Had a biscuit for breakfast when I got home. During the day, I watched several episodes of Silo and did some chores, including boxing up my new waxed flat-top chain for the Canyon bike, cleaning my rear cassette, lubricating the ratchet mechanism to make it run more smoothly and quietly, getting my Escondido library card renewed, and buying some dental floss at CVS. When I had come out of CVS, there were a couple of kids near my scooter, I think they were getting ready to take my helmet, since the kid in back didn't have one. Glad I came out when I did, it was disappointing to consider that they might have taken it. After getting home, I cleaned out the shoots from the pepper tree and the sumac bushes I had chopped down behind the fence. The sumac shoots were easy to clear up, the pepper tree sprouts not so much. But they're done and should last for a couple of months or so.