12-02-2025 Swim/Run

Had another good night's sleep, no getting up in the night this time, sinuses are starting to clear. I used the nasal spray before going to bed, maybe it's helping too. After I woke up, I got ready for a swim at the WWC followed by a run. Was pretty chilly on the way over, long pants and gloves needed. But the day was glorious, crystal clear and not a cloud in the sky. I planned on swimming 2000 yds but checking in at 500-yd intervals to see how I was feeling. It all went fairly well. I swam the last 500 with the pull buoy and swim pads to focus on lengthening my stroke, which had shortened somewhat over the first 1500 yds. I ended up swimming 2050 yds just to be on the safe side at the end. Here are the splits for the four 500s and the last 50: 9:19, 9:32, 9:30, 9:07, 0:55.

Avg pace = 1:52/100 yds (Video, not counting pauses)

Total distance = 2050 yds

Elapsed moving time = 38:23 (Video)

Avg heartrate = 158 bpm (Zepp, possible)

Relative Effort =  76 (possible)

SWOLF = 37

Avg stroke rate = 22 bpm

Avg pull distance = 2.34 yds

https://www.strava.com/activities/16630578913

After the swim I got ready, not really rushing, for a run, taking the 5k loop from the WWC. I thought I started with a decent pace but was slower than expected. On the plus side, I had negative splits for the three miles. Didn't feel any discomfort in my right leg, but I will watch how it feels throughout the day as well as tomorrow.

Avg pace = 7:57/mi

Total distance = 3.16 mi

Elapsed moving time = 25:12

Avg heartrate = 141 bpm (Coospo)

Relative Effort = 21

https://www.strava.com/activities/16630569916

Got home and made some beignets for breakfast while Ann looked for tickets to fly to Vietnam in the spring. That process took longer than she expected. I went out in the front yard and trimmed the bushes by the driveway, not one of my favorite tasks. But it's done for now. Had some lunch after that, while watching some TV. Then in the afternoon I sent some info about my bike wheels to Mark and figured out a possible way to stop my Wahoo from rattling in its mount, using adhesive foam insulation strip. Will see if it lasts, but it seems like a better fit now. I also took the e-bike down off its hook and started looking into whether it makes sense to try and upgrade it to a better battery or a totally new motor system. Finally, I did a minor modification to my cycling analysis program to remove the legend when displaying a selected segment. Watched some more TV in the evening, then read for a while.