11-03-2025 Run/Ride

Slept well, no getting up in the middle of the night to eat something. I got up around 6:00 and got ready for a run. Headed down to the park and ran the extended loop around it five times, with a little bit at the end to extend the distance before running back to Aguamiel Rd and up to the first intersection. Intentionally kept the pace around 9 minutes/mile, since this was the first longer distance I've run in a while. Felt fine throughout, just noticed that I was tiring a bit near the end.

Avg pace = 8:56/mi

Total distance = 6.50 mi

Elapsed moving time = 58:02

Avg heartrate = 125 bpm (Coospo)

Relative Effort = 16

https://www.strava.com/activities/16342221284

When I got home, I checked out the TP-Link cameras to see which ones already had microSD cards and added some extra cards to my Amazon basket. I got ready for a short bike ride to meet Ann for breakfast at a little Ukrainian restaurant, Need to Eat Cafe, on Poway Rd. Was a little late in getting started, so I didn't notice until I got started that my handlebars were a little skewed and my front fork was still loose. I kept going, up Aguamiel Rd and over to Pomerado Rd via W Bernardo Dr and RB Rd. Was pretty foggy at times, not much mist. I got to the restaurant a little early, relaxed while I waited for Ann to show up.

Avg speed = 16.7 mph. Total mileage = 7.8 mi

Avg power = 136 W. Weighted avg power = 157 W

Total elevation gain = 330'

Avg heartrate = 119 bpm (Coospo)

Relative Effort = 8

Training Load = 26

Intensity = 71%

https://www.strava.com/activities/16345110959

The food was pretty good but somewhat pricey for what we got. I guess I should just expect this to be the case moving forward. We stopped at Walter Andersen Nursery while we were in the area and got a couple of vegetable plants, then headed home. When we got back, I tried, again, to adjust my front fork. This time, there wasn't any obvious play in the fork when I picked it up after tightening. I made sure to tighten the headset compression bolt and leave the special tool in place while I torqued the stem bolt to specified torque. I think this is the correct approach for my Canyon bike setup. I then went into the back yard and increased the water supply to the peach tree, which is looking wilted. Will keep an eye on it and see if the situation improves. May need to add some fertilizer to the soil as well. The rest of the day was quiet, spent at home. Avoided having a nap. I ordered the microSD cards and ended up getting them in the early evening. I started loading up the files into the new, larger card I got for my phone. Nothing else major done during the day.