10-23-2025 Swim/Ride

Slept well, with several vivid dream cycles. Woke up around 6:00 and cleaned the kitchen (was quick). I found a bunch of hot pads and oven mitts behind the bottom drawer by the coffee maker, they were keeping the drawer from closing. Headed over to the WWC for a swim, intending to try out a variation on my swim stroke that I saw. It was just me and another swimmer in the pool, and she left about halfway through my workout. I swam a 500 trying this new style out, and it actually slowed me down, so no help there. Then I swam 5 100s on the 2:15, followed by a final 500 with swim pads and the pull buoy. My stroke length was pretty consistently longer in this last 500, and I was much faster. Need to continue focus on stroke length and power pushing through the water. Here are the times for the different drills:

Warmup 500 with new stroke style

    10:04

5 100s at 2:15 intervals

    1:45

    1:47

    1:46

    1:48

    1:42

500 with swim pads and pull buoy

    8:50

Total distance of 1500 yds in 27:42 elapsed moving time.

Avg pace = 1:51/100 yds (Video, not including pauses)

Total distance = 1500 yds

Elapsed moving time = 27:42 (Video)

Avg heartrate = 138 bpm (Zepp, probably accurate)

Relative Effort =  63

SWOLF = 38

Avg stroke rate = 20

Avg pull distance = 2.50 yds (probably influenced by last 500)

https://www.strava.com/activities/16233759346

Made some coffee when I got home, then I decided to do something I've been thinking about for some time. I went into the upstairs bathroom and took the toilet out, with the intention to replace it with one that is both more efficient and better at flushing. The removal went smoothly, but it was a minor pain to scrape off all of silicone caulk on the floor around the bottom of the toilet. Didn't have time to get to Home Depot, so I ate some lunch, and in the early afternoon Ann went to Mah-Jongg. So, I got ready for a bike ride on my Fuji, intending to do a flattish ride. Down by the park and over to Highland Valley Rd, taking it out to the base of the first climb before turning around. Back to Pomerado Rd, turning left there. Wasn't feeling particularly strong on the ride out to Poway Rd, where I turned around and headed back to RB Rd. Seemed a little better on the return, maybe some help from a tailwind at times. Home via the W Bernardo Dr route. Legs got a workout on this day.

Avg speed = 17.9 mph. Total mileage = 21.9 mi

Avg power = 151 W. Weighted avg power = 168 W

Total elevation gain = 920'

Avg heartrate = 129 bpm (Coospo)

Relative Effort = 38

Training Load = 76

Intensity = 76%

https://www.strava.com/activities/16235913966

Watched a little TV in the afternoon, then talked to Blair about his job, which ends next Friday. It was sad, Blair got the short end of the stick in this deal. His attitude was decent, I think he's still working through the options that he'll explore after the first of the year.