Warm-up 250
4:35
Pyramid Drill
50 0:45
100 1:40
150 2:37
200 3:32
250 4:27
200 3:33
150 2:37
100 1:42
50 0:48
Cool-down 250 (with pull buoy)
4:29
Avg pace = 1:45/100 yds (Video, not counting pauses)
Total distance = 1750 yds
Elapsed moving time = 30:45 (Video)
Avg heartrate = 159 bpm (Zepp, possible, but seems high)
Relative Effort = 75 (possible, but seems high)
SWOLF = 38
Avg stroke rate = 22 bpm
Avg pull distance = 2.25 yds
This was the best I've felt in the pool in quite a while, certainly since returning from Europe. Was 2 minutes faster overall in this workout than when I did it with Avi in the middle of October. Stroke was a little ragged in the last several stages of the pyramid, but I focused on lengthening it in the cool-down 250. Had some coffee, cereal, and a banana for breakfast when I got home, then I got ready for a ride with Paula from our house. She showed up a little late, and we got started around 10:15. Down by the park and then over the pedestrian bridge to get to BVP, taking it to Beethoven Dr and turning right. We started climbing then, taking this road to the top, where I waited for Paula before we turned right and did the Sierra Linda loop in the clockwise direction. Then we took Sierra Linda Dr down to San Pasqual Rd, turning left and getting back to BVP. A right turn on Mary Ln, where I waited for Paula, who missed the turn and had to come back for it. Then it was the 1.5-mile climb to the top, not super steep but with some steady 7% sections. I rode back down from the top to where Paula was coming up the hill, then we rode back up and down to the intersection with Summit Dr. Stopped to take a couple of pictures there, then headed left and on a nice winding descent to get to San Pasqual Valley Rd. We crossed it and stayed on Summit Dr up to the top by Idaho Ave, turning left there and riding down to Citrus Ave. Right turn there and a gentle climb before descending, also gently, until turning right onto Reed Rd. Up to Falconer Rd, turning left there and riding over to Oak Hill Dr, taking a left and then a right onto Hayden Dr. When this intersected with BVP, I was supposed to turn left but turned right instead, recognizing my mistake early and turning back at Valley Pkwy. Paula was waiting for me, and we continued back on BVP to Citrus Ave, turning right there. We got on the Escondido Creek Trail, I didn't know where the entrance was, so I ended up riding in the middle turn lane for a while until I saw it. The trail path is in good condition, not very scenic for the most part. We rode on it for about 2 miles, saw a nice mural painted on the side of the concrete water channel. The bike path was closed off at Cedar St, so I modified the route by getting onto Valley Pkwy (not a good road to ride on), and we took it into town. We turned left on Juniper St and rode over to Grand Ave, taking it through town until we turned left onto Escondido Blvd. From there it was the normal way home via the route that goes behind the mall, across the pedestrian bridge, and up the last two little climbs. Not a fast ride for me, but the first part was hilly and the second park showed Paula some of the other sights of Escondido. She enjoyed it, especially the first half.
Avg speed = 12.9 mph. Total mileage = 25.3 mi
Avg power = 105 W. Weighted avg power = 152 W
Total elevation gain = 1670'
Avg heartrate = 110 bpm (Coospo)
Relative Effort = 32
Training Load = 104
Intensity = 69%
I had a light lunch after I got home, read a little bit, then backed up more files to the new microSD card for my phone. Installed microSD cards in the two external security cameras, that went smoothly. In the back yard, Ann had been picking up the fruit and seeds from the palm trees in the back, and it was my turn. I ended up spending about an hour there picking up the fruit, two red buckets full. Was not pleasant work, there was more fruit than we have ever seen. I ended up picking nearly all of the remaining fruit and seeds off the ground and out of the plants, was really glad to be done with that chore. Watched a little TV, then later in the afternoon I rode over to the RB Inn and met Barak Rosenstein and Roman Katz for conversation about Indigo and Israel. Was a good conversation, I learned a fair amount about current issues, including some hints from Barak about why Blair was laid off. Back home after that, had dinner with Ann, then finished off the initial file transfer session for my microSD card and installed it in my phone. Watched some more TV while Ann was at bell choir practice, then it was to bed.
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