12-23-2025 Swim/Ride

Slept okay, not great. No eating during the night, but I was thirsty. After I woke up I worked a little bit on the process of digitizing my old cycling diary, then got ready for a swim at the WWC. It was just me and Kevin in the pool, the day was overcast and cold-feeling, although the air temperature wasn't too bad. Again I concentrated, in the first 500, on a longer stroke with more power, successful in the first but not so much in the second. In the second 500, I tried to stay on the same pace and, toward the end, to push it even harder. Ended up with a faster second 500, which is not common at all. My right glute muscle was sore, presumably from the previous day's run. So I kept the workout short this time. Splits for the 500s: 9:36, 9:24. Elapsed swimming time of 19:00.

Avg pace = 1:54/100 yds (Video)

Total distance = 1000 yds

Elapsed moving time = 19:00 (Video)

Avg heartrate = 145 bpm (Zepp, possible)

Relative Effort =  22 (possible)

SWOLF = 37

Avg stroke rate = 22 bpm

Avg pull distance = 2.25 yds

https://www.strava.com/activities/16821836029

Made some coffee and had some cereal for breakfast when I got home. I worked on my cycling diary a little more, watched some TV, not much else in the early afternoon. I did review Ann's draft itinerary for the Vietnam trip, looks like we will be moving around a lot. Later, I saw that the weather had cleared up somewhat, so I got ready for a short bike ride instead of a ride on the trainer. Down by the park and then out on the flats on Highland Valley Rd. Turned around before the climb and rode back to Pomerado Rd, turning left there and riding up to Bernardo Heights Pkwy. Slowly up the climb, turning left on Calle Pueblito to get up to Paseo Lucido, where I turned right. Took it all the way back down to Bernardo Heights Pkwy, then down to Bernardo Center Dr. Home the normal way from there. Not super fast but not super slow either.

Avg speed = 16.0 mph. Total mileage = 15.3 mi

Avg power = 142 W. Weighted avg power = 165 W

Total elevation gain = 930'

Avg heartrate = 115 bpm (Coospo)

Relative Effort = 14

Training Load = 58

Intensity = 75%

https://www.strava.com/activities/16824996369

Got home, had a short break before dinner and then afterwards I watched some TV before doing a little more in cleaning up the transcription of my cycling diary. That was the day.