11-17-2025 Ride/Swim

Woke up and went for an early-morning bike ride, since the weather was clear and looked like it was going to stay that way. It was chilly at the start, I had my long-fingered gloves and a light winter cap on for the first half of the ride. Not pushing the pace on this ride, for the most part. Down by the park and then up Pomerado Rd to Poway Rd. Along this stretch, I found three quarters, so it was my lucky day. Turned left on Poway Rd and rode up to Silver Lake Rd, where I did a U-turn and rode back to Donutopolis. Stopped there and had a couple of donuts and a cup of coffee for a morning break. Then it was back on Poway Rd, heading west to Sabre Springs Pkwy. By this time, I had to go to the bathroom, but I thought I could wait until the end of the ride. No luck. Stopped to see if there was a restroom at the Park n Ride by Ted Williams Pkwy. No luck. But at Carmel Mountain Ranch Community Park, on the other side of Ted Williams Pkwy, there was. Stopped there, felt much better afterwards. From there, it was the standard time trial route back home, again at modest pace (as evidenced by my average heartrate for the ride), enjoying the day.

Avg speed = 15.0 mph. Total mileage = 21.1 mi

Avg power = 123 W. Weighted avg power = 150 W

Total elevation gain = 1160'

Avg heartrate = 106 bpm (Coospo)

Relative Effort = 19

Training Load = 74

Intensity = 68%

https://www.strava.com/activities/16486111204

Had a pretty light day at home. Watched some TV, made a grilled cheese sandwich for lunch, and read for a while as well. I put the rewaxed chain back on my Fuji bike and did some rearranging of where I keep my spare bike tires. In the afternoon, Ann went to Mah Jongg, so I decided to go for an afternoon swim at the WWC. Weather was still nice, cool and not so breezy. I swam 4 500s. Initially intended to swim the last two 500s with my swim snorkel, but after one 500 where I labored with it on, I took it off and swam the last one without it. My stroke count and form were pretty good in the first 1000 yds but fell apart in the second, and you can see the result in my splits. Here they are for the four 500s: 9:16, 9:29, 9:43, 9:40. Total elapsed swimming time = 38:08. I'm getting closer to the form that will let me swim 2000 yds straight in under 38 minutes, which hasn't happened in a while.

Avg pace = 1:54/100 yds (Video, not counting pause between second and third 500)

Total distance = 2000 yds

Elapsed moving time = 38:08 (Video)

Avg heartrate = 173 bpm (Zepp, not to be believed)

Relative Effort =  130 (not to be believed)

SWOLF = 38

Avg stroke rate = 22 bpm

Avg pull distance = 2.24 yds

https://www.strava.com/activities/16489563915

The rest of the day was quiet, not much done.