10-16-2025 Swim/Ride

Slept really well, with some vivid dreams in the morning between when I initially woke up at 4:00 and when I woke up again after 6:30. Got up, had some banana bread, then got ready for a swim at the WWC. It was below 50 deg when I left, the first time this fall that I felt the cold on the ride over. Just a couple of swimmers at the start, several others joined. I swam 2000 yds with only a short break after the first 500, to adjust my goggles. Not fast, kinda depressing. I will need to put more distance in on my swimming during the winter months, I hope it will build my cardio stamina back up and make me, eventually, faster and more efficient. Here are the times for the 4 500s: 9:56, 9:57, 10:16, 10:11. Swam with 3 strokes/breath, still not fully comfortable or efficient at this frequency. My stroke count was high and got higher in the second half of the workout.

Avg pace = 2:02/100 yds (Video, not counting pauses)

Total distance = 2000 yds

Elapsed moving time = 40:41 (Video)

Avg heartrate = 171 bpm (Zepp, not to be believed)

Relative Effort =  132 (not to be believed)

SWOLF = 40

Avg stroke rate = N/A

Avg pull distance = 2.20 yds

https://www.strava.com/activities/16163042053

I showered and changed at the WWC but had enough time after I was done to ride back home and make coffee to take with me to the HP site, where I met up with John, Gary, Brooke, and Dan. Talked about some site stuff, Brooke's current projects, and Indigo business difficulties. Latter was not a happy discussion. Rode home after that and ate a fairly light lunch. Had some chill time before getting ready for a bike ride from home with Paula. She showed up a little late from the site Diwali celebration, and we were riding by about 1:25. Simple route, over to Highland Valley Rd and up to the top at the 10-mile mark, then turning around and riding back the same way. I stopped at the top of the three climbing sections and waited but not super long. Paula is definitely improving. Wind was gusty, so the descent was a little more exciting than normal. We both made it down okay, but Paula was riding the brakes to limit her speed. We took it kinda slow on the last climbs back to the house.

Avg speed = 14.3 mph. Total mileage = 20.3 mi

Avg power = 136 W. Weighted avg power =172 W

Total elevation gain = 1950'

Avg heartrate = 123 bpm (Coospo)

Relative Effort = 38

Training Load =100

Intensity = 78%

https://www.strava.com/activities/16164378676

Legs were fine throughout, not fully ready to go all out but good for this ride. I gave her some banana bread and a ginger snap when we got back, she really liked the former. Then I showered again and got ready to head to University Heights for dinner and a concert. We ate at Blue Nile, a small Ethiopian restaurant behind a little grocery. Service was a tad slow because it was made to order. Food was very good, spicy enough to make my lips tingle. Then we walked to Lou Lou's to see Haley Reinhart, who finished third in the 2011 season of American Idol. Talked to two guys before the show, one of whom worked at the hotel. They were fun to chat with and made waiting for the show go by quickly. Show itself was okay, not my kind of music. She has a tremendous voice, probably too much for the room she was singing in. Couldn't make out the lyrics very well, and she was also hidden (for me) in the bright back lighting. Ann really enjoyed it, so primary mission accomplished. She drove home which was great because I was pretty tired. To bed shortly after we got back home.