11-02-2025 Swim/Ride

Slept pretty well, did wake up hungry in the night, went down and ate some cereal and a banana. Enjoyed the time change in the morning, but it won't be great that it gets dark so early now (<!>). Ann went to church early, so I had lots of time to get ready for my morning swim. I worked a little bit on my overlaid bike route display program, then headed over to the WWC. Was pretty foggy on the way over, but the pool ended up being crowded. I had to psych myself into swimming 2000 yds, wanted to stop sooner. My last 500 was with the pull buoy and swim pads. Here are the times for the four 500s: 10:00, 10:01, 10:09, 9:31. Total elapsed swimming time of 39:41. I slowed my stroke rate down on this swim, just taking it easy and practicing breathing. My stroke count was a little high, since I wasn't reaching as much in the first 1500. The swim pads help me lengthen my stroke, which is a good thing.

Avg pace = 2:00/100 yds (Video, skipping pause before last 450)

Total distance = 20000 yds

Elapsed moving time = 39:41 (Video)

Avg heartrate = 166 bpm (Zepp, not to be believed)

Relative Effort =  115 (not to be believed)

SWOLF = 38

Avg stroke rate = 20

Avg pull distance = 2.42 yds

https://www.strava.com/activities/16335096610

I rode over to Von's after the swim and got a couple of bagels, then rode home, toasted them, and ate them with coffee while I watched some TV. Was a nice early morning. I worked on the overlay program into the early afternoon and got it to run and plot all of the Bisikleta rides for 2025 so far. I used other DB riders' routes for those times I didn't ride with the group. The overlays turned out pretty well, might still need some formatting but I think the heavy lifting is done. I also think I solved the problem of the leaking downstairs toilet. I swapped back in the original valve assembly, and that appears to be working so far. Readjusted the front fork on my Canyon, this time tightening up the headset compression bolt before torquing the stem bolt. In mid-afternoon I went for a short bike ride and noticed that the fork needs some more tightening. Rode down the hill, realized I forgot my helmet and had to ride back home. Then it was down past the park and over to Highland Valley Rd, taking it part way up the first climb before turning around and riding back to Pomerado Rd. Left turn there and up to RB Rd, taking a right and riding home the normal way via Bernardo Center Dr. Was a nice day to ride, not hot and relatively little wind.

Avg speed = 15.2 mph. Total mileage = 13.5 mi

Avg power = 129 W. Weighted avg power = 153 W

Total elevation gain = 820'

Avg heartrate = 113 bpm (Coospo)

Relative Effort = 13

Training Load = 47

Intensity = 70%

https://www.strava.com/activities/16337273764

Had some down time when I got home, watched a little TV before dinner and chilled after dinner. Talked to Ross for a bit in the evening, nothing urgent going on. I also went into the garage and tightened up my front fork again, after it felt a little loose on the ride. Swapped out the inner tube on my rear tire as well to put the patched one in. That was enough for the day.