10-17-2025 Swim/Run

Had another good night's sleep after a busy day. Woke up and had about an hour before I headed over to the WWC for a swim. It was chilly again on the ride over. Talked with some of the guys before the gates opened, I was the only swimmer at the start. Ended up swimming 1550 yds, lost track of laps a couple of times. My first 500 was decent, not great, but later on my stroke count increased as I got tired. Still lots of training to build my endurance back up. I swam with four strokes/breath, which is more natural for me, although it is tough getting into the groove at the start.

Avg pace = 1:58/100 yds (Video, including pauses)

Total distance = 1550 yds

Elapsed moving time = 30:22 (Video)

Avg heartrate = 162 bpm (Zepp, not to be believed)

Relative Effort =  132 (not to be believed)

SWOLF = 39

Avg stroke rate = 22

Avg pull distance = 2.22 yds

https://www.strava.com/activities/16171794039

After the swim I changed into running clothes and went for the 5k loop from the WWC. Had a faster first mile, then I slowed down on the second one and sped up on the third one. My right glute is still bothering me a little bit, will have to watch that.

Avg pace = 7:26/mi

Total distance = 3.15 mi

Elapsed moving time = 23:28

Avg heartrate = 144 bpm (Coospo)

Relative Effort = 23

https://www.strava.com/activities/16171572035

Rode home in warmer weather after the run and had some cereal, then started watching the last episode of Season 3 of Foundation. Had a fairly easy day, nothing major done after morning exercises, did some reading before heading to a dermatologist appointment in the early afternoon. Nothing out of the ordinary found, watched some more TV and read some more when I got home. The rest of the day and evening was spent around the house. Finished Run by Blake Crouch.