Warmup 250
4:40
5 100s at 2:00 intervals
1:39
1:43
1:44
1:40
1:39
5 50s at 1:00 intervals
0:46
0:44
0:46
0:47
0:44
100 to recover
1:46
2 100s with left arm, right arm, tap-to-touch, and regular
2:08
2:05
250 with pull buoy, focusing on long strokes
4:47
Total distance of 1550 yds in 27:38 elapsed moving time.
Saw Howard getting into the pool as we got out. He's still recovering. I changed into running clothes after the swim and went for a relatively easy (at least, at the start) 5k, using the WWC loop with a slight modification to make sure I got credit for the full 5k with my watch, which can undercount the distance. Had significant negative splits throughout, so I was running near full speed by the end.
Avg pace = 7:52/mi
Total distance = 3.20 mi
Elapsed moving time = 25:37
Avg heartrate = 154 bpm (Amazfit, probably high)
Relative Effort = 43 (probably high)
Got home had a little something to eat, then I rode back to pick up an overshirt that Avi had accidentally left behind. Got gas at the AM-PM while I was out, then rode back home. I watched a little bit of TV until Ann came home, then I went out into the garage and did some bike maintenance. Changed out my rear brake pads and recentered the pads around the rotor. Replaced the chain with chain #3, which was waxed and ready. I also cleaned and rewaxed chain #1 (the one with two quicklinks), although this will be a standby chain going forward, not for regular rotation. Finally, I swapped out my tires for the Gatorskins I use for more significant rides. Had something to eat. In the afternoon I didn't do much, had a short nap (want to try and avoid those) and got my old microSD card from my phone ready to be used for my action camera. We drove down to La Jolla around 2:45 to walk around the tide pools, since this was a very low-tide day. Parked up at the top of Ivanhoe, so it was a hike from there to get down to the shore, then a further hike south to where the tide had receded enough to expose the tide pools. I was walking slowly, a little discomfort in my right glute and hamstring from the run that I didn't want to aggravate before the ride the next morning. We got down to the tide pools, and I walked around for a bit before heading to the sandy rocks and sitting to people-watch. I heard a family speaking Hebrew and saw a seagull trying to eat a live crab that was fighting back. It was dark by the time we had walked back to our car, and we had traffic to deal with leaving La Jolla. But after we got past that traffic, it was basically smooth sailing all the way home. I watched some TV in the evening and then went to sleep.
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