10-20-2025 Swim

Had a good sleep, even after napping and going to bed fairly early. Got ready for a swim at the WWC and chatted briefly with Ben about Mom's medical alert system, then headed to the club in fall weather. The pool wasn't crowded when I began but filled up pretty quickly. I had a lane to myself and swam 2000 yds, with a very short break in the middle and another short one to put my swim pads on for the last 500. Tried extending my stroke by being more intentional in rotating my hips. It was successful but didn't get me much of a longer stroke (pull distance went from 2.22 to 2.28) or speed me up much. I could feel the workout in my shoulders afterward, which is a good sign of more effort expended. Here are the times for my four 500s: 9:46, 10:01, 9:59, 10:02.

Avg pace = 1:59/100 yds (Video, including pauses)

Total distance = 2000 yds

Elapsed moving time = 39:48 (Video)

Avg heartrate = 152 bpm (Zepp, not to be believed)

Relative Effort =  63 (not to be believed)

SWOLF = 39

Avg stroke rate = 21

Avg pull distance = 2.28 yds

https://www.strava.com/activities/16202568558

Had some coffee and the last of the banana bread when I got home, was hungry. Placed an Amazon order for some miscellaneous stuff as well. Ann went off to have a birthday lunch with Johnny and Kay, so I had the house to myself in the afternoon. I loosened up the front fork on my Canyon, couldn't figure out how to completely take it apart (that may require removing and capping the hydraulic brake lines). It was enough to get in and clean some of the accumulated greasy dirt around the outside of the bearings, not perfect. Then I pushed it back together and did an initial tightening of the integrated stem to the head tube. Used a torque wrench to clamp the stem to the tube, then did a final minor tightening using the special Canyon tool. It seems to rotate a little smoother than before. Next, I tackled finding out why one of the outlets in the kitchen wasn't working. Took it out of the wall and saw two disconnected lines, which I plugged back into the outlet. But that didn't seem to work. I happened to have a spare GFCI outlet, so I took the old one out and swapped in the new one. Had a bit of a time attaching the ground wire to the outlet, and I gave myself a couple of little shocks when attaching the other wires, since the circuit was hot as I worked on it. I got it all to work, so the outlet is once again functional. That was it for tasks for the day. Spent the rest of the day and evening relaxing.