Warm-up 250
4:42
5 100s at tempo, on 2:00
1:35
1:41
1:43
1:47
1:49
5 50s, 1st at normal pace and last 4 at tempo, on 1:00
0:52
0:45
0:47
0:49
0:48 (on 1:15)
2 50s with easier first 25 and accelerating second 25, on 1:15
0:47
0:47
2 100s with succeeding longer strokes (with pull buoy)
1:46
1:52
Cool-down 250 (with pull buoy)
4:43 (last 50 estimated, video ran out)
Felt pretty good swimming, Avi is swimming strongly, starting to get into the shape he had back when he was swimming a lot. It's good to see that power he has, he gives me somebody to chase after. Rode home after that, had a little time to eat something and then get ready for a bike ride with Paula. She showed up just before 10:00. I rode my Fuji and was disappointed to find that my Assioma pedals had lost their connection to my Wahoo again. Don't know what is going on, but it's a little troubling. We headed through the neighborhood via the route by Gideon's house, then took the extended route through 4S Ranch. I was finding some time to be in aero position. We rode through the Del Sur neighborhood as well, eventually getting to CdS and turning left. Down the hill and up the CdS bump, taking it in aero position, which was a struggle. We rode through the neighborhood that's west of San Dieguito Rd off CdS, then got back on CdS, staying on it past the 56 and eventually turning left on Carmel Mountain Rd. I was in aero position a fair amount during this part of the ride, taking CMR to Black Mountain Rd. Fairly slow on the steeper part of the climb but faster after the gradient dropped. We turned left there and rode up to Carmel Valley Rd, turning right there. The day had been just about ideal for riding, it was warming up by this time. Up and then down to Dove Canyon Rd, taking it to Dove Creek Rd, where we turned left and rode over to 4S Ranch Pkwy, taking it up to Lone Quail Rd, turning right there. To Camino San Bernardo from there, turning left and riding the normal way back into the neighborhood. We rode home via Poblado Rd to Duenda Rd. I generally kept a low pace, only occasionally doing a high-intensity interval while in aero position.
Avg speed = 14.0 mph. Total mileage = 25.1 mi
Avg power (estimated) = 114 W
Total elevation = 1770'
Relative Effort = 24
Avg heartrate = 109 bpm (Coospo)
I got back around 12:15, so I had just enough time to take a shower and get ready to go to my dental cleaning appointment. Nothing noteworthy about the cleaning, which went smoothly. Had some lunch when I got back, watched a little of Suicide Squad. Was funny in a wry way but too gory for me. I fell asleep for about 10 minutes while I was watching it. Went to happy hour at Phil's BBQ. Talked to Britt mostly, met Leslie from Web Press, I had seen her around B65 when I was working. Had a Coke while we chatted. Rode home after that, had dinner, and took another shot at reconnecting my Assioma pedals to my Wahoo. Then I watched some Thursday Night Football and playoff baseball while Ann plotted out a spring camping trip out to Monument Valley, with stops on the way there and back. Quiet rest of the evening.
No comments:
New comments are not allowed.