Avg pace = 8:36/mi
Total distance = 3.12 mi
Elapsed moving time = 26:51
Avg heartrate = 123 bpm (Coospo)
Relative Effort = 6
When I got home, I had just a little time before I needed to get ready for a swim at the WWC when it opened. Was a little concerned about my left shoulder, since I had some nerve twinges recently. I was the only swimmer in the pool for the 1450 yds I did. Here are the times for my 2 500s and the last 450: 9:25, 9:32, 8:10. Did the last 450 with the pull buoy, so that improved my time there.
Avg pace = 1:54/100 yds (Video, skipping pause before last 450)
Total distance = 1450 yds
Elapsed moving time = 27:36 (Video)
Avg heartrate = 148 bpm (Zepp, perhaps)
Relative Effort = 36 (perhaps)
SWOLF = 37
Avg stroke rate = 22
Avg pull distance = 2.31 yds
This was the best swim I've had in a while, although it took some time in the first 500 to get my breathing settled. Watched some TV when I got home for a while, then Ann and I drove to meet the Four Amigos and their spouses (no Kenda) for Chinese food at a dumpling house. It was good food, a lot of it, and fun conversation but different from the guys talking and joking. We headed home after that, and I had a little time to gather up the chain maintenance stuff to take over to Paula's house. Got a late start and, with annoying traffic, arrived right at 3:00. We cleaned her new chain after breaking off the extra links, then she put it in the wax and we went for a ride. Down San Elijo Rd, always a thrilling descent but especially with car traffic to watch out for. Right on Melrose Dr and over to Boulderidge Dr, taking this new road over to RSF Rd. Climbed up into San Marcos and turned right on Camino del Arroyo Dr and then left into Hermosita Dr. Left on San Marino Dr, which took us by the lake and turned into San Pablo Dr. This road wound through the neighborhood, around the country club, until we turned right on La Noche Dr. Up just past McMahr Dr, we turned right onto a bike/walking path and rode through a nice wooded area, at times having to dodge runners who were using the path as part of a race route. We got off the path onto Mendocino Dr, took it to Orchard Ave and thus to Santa Barbara Dr, where we turned right and started the climb back to her house. Another tight on Sunstone Dr took us, via a moderately steep road, to Twin Oaks Valley Rd, which has a steady, grinding climb from there for about a mile and a half up to a fire station. I waited for Paula there, then we descended to Double Peak Dr and climbed back to her house.
Avg speed = 13.1 nph. Total distance = 12.0 mi
Avg power = 125 W. Weighted avg power = 168 W
Total elevation gain = 1240'
Avg heartrate = 113 bpm (Coospo)
Relative Effort = 18
Training Load = 63
Intensity = 76%
Didn't stay long after the ride, had to get home. More afternoon rush hour to deal with, I'm so glad I don't have to fight this every day. Evening was quiet, watched some football and a show, then went to bed.
No comments:
New comments are not allowed.