Slept fairly well, although I woke up early, probably some residual effects of minor jet lag (<>). I took my time getting ready for a swim, since I didn't need to get there at 8:00. Made coffee to take with me and packed up my camera and waterproof earbuds, along with a change of clothes. I was able to get my preferred lane when I got there, there were some raindrops falling on the way over to the WWC; it also sprinkled some while I was swimming. Set everything up and swam 1550 yds (lost track of laps on the second 500) with pauses in between the 500s. Focus was on keeping my stroke length long, and I was largely successful, although I felt like I was slow through the water. Here are the splits for the 3 500s and the last 50, not taking into account the two breaks: 9:32, 9:33, 9:47, 0:59. Total elapsed moving time of 29:51. The first break was longer because I spent time figuring out again how to switch between Bluetooth and internal mode on my earbuds. It requires a double-press of the on/off button.
Avg pace = 1:56/100 yds (Video, not counting pauses)
Total distance = 1550 yds
Elapsed moving time = 29:51 (Video)
Avg heartrate = 169 bpm (Zepp, nope)
Relative Effort = 94 (nope)
SWOLF =38
Avg stroke rate = 21 bpm
Avg pull distance = 2.35 yds
After the swim I changed in the locker room and headed over to the HP cafe to meet Gary, John, and Brooke. Got there early and talked to Gary about how things are going. Sue is still recovering from back surgery, better but still in pain. She caught a cold while they were staying down at Mission Beach, also lost her wallet. News from Brooke was kinda depressing, although it seems that James, Kyle, and Rima landed positions. HP is more of a hard-ass company these days, due to budgets and response to the current White House administration. That's sad. Brooke is realistic, plans on looking for another job after Stephen has landed a new position (he's just now starting to look in earnest). I was pretty hungry after I got home, hadn't really eaten anything yet. Had some cereal and then ate a hamburger for an early lunch. Then I got ready to ride over and meet Paula for a bike ride. The weather looked like it was going to hold, so I rode into Escondido the normal way across the freeway and took Centre City Pkwy to 9th Ave, turning left there. Over to Quince St, turning right and riding to Washington Ave, where I took a left, then a right onto Rock Springs Rd. Over to the parking lot by Farmer Boys, where I was supposed to meet Paula. I got there around 12:25, and of course she was late, arriving around 12:40. She had some questions about setting up the new cleats on her shoes to match her new SPD-SL pedals. We didn't get going until close to 1:00. Got onto Mission Ave and headed west, under the freeway and then onto the Inland Rail Trail. This is a nice trail, well maintained but slow to get through all of the intersections. It seemed like we hit every red light. We followed the trail through San Marcos. It's not very scenic. No climbs to speak of, and it was generally downhill all the way to Buena Creek Rd. Some small uphills after that, to Mar Vista Dr, where we got off the trail and headed up a small climb. There was a roundabout at the top, and I went straight through instead of turning right, as I was supposed to. Strava rerouted us in a very inefficient way, Avocado Dr to a left on Hannalei Dr to a right on Woodland Dr, which got us back to Hannalei Dr, where we turned left, then right on Avocado Dr to get back to Mar Vista Dr, taking a right to get back on the original course. A fairly nice descent, but with speed bumps, followed, down to Buena Vista Dr, where we turned right and rode up to Sunset Dr, turning left there. A small descent to Melrose Dr, turning left there, then right shortly after on Cannon Rd and right again on Lake Blvd. We had started a gradual descent, not great bike path quality, when Paula called out, so I stopped to see what she wanted. Turns out she forgot her phone, maybe this was when she first realized it. I decided on the spot to start heading back rather than continue the originally planned route. We retraced our route back to Melrose Dr and started heading back toward Palomar Airport Rd. This road really doesn't have any flat parts, it's either up or down. We followed it all the way to RSF Rd, and rode through that intersection, taking a left on Boulderidge Dr to get back to RSF Rd. There was a pretty good offshore wind going, so I felt like I was flying up the little climbs to Camino del Arroyo Dr. Got there and waited for Paula to catch up, then we rode through the Lake San Marcos neighborhood, one of her favorites. Left on Hermosita Dr, left on San Marino Dr, over the bridge by the lake, left on San Pablo Dr and right to stay on San Pablo Dr, then left on La Noche Dr to get to McMahr Rd, where we turned left to take us to Discovery St. She says it's a shortcut, but I don't believe her. We turned right and took it to Barham Dr, benefiting for the rest of the ride from a tailwind. I rode at her pace, was starting to feel a little tired but not bad. Took Barham Dr back to Mission Rd, had to navigate around a tractor trailer that was blocking an intersection and causing a road closure, but it wasn't a problem for us on bikes. Took Mission Rd back to the parking lot, where Paula used my phone to call Catalin and have him unlock her car. It all went smoothly, nothing was taken out of the car. I didn't stay too long, although she did give me a pair of Head gloves that she says are very effective at keeping hands warm on cold rides. I retraced my route to Quince St and followed it to 13th Ave, using that to get over to Centre City Pkwy. Home the normal way across the freeway from there. Legs held up, but I was tired when I got home, in part because I pushed a little hard on the last little climb.
Avg speed = 15.1 mph. Total mileage = 47.0 mi
Avg power = 124 W. Weighted avg power = 154 W
Total elevation gain = 2440'
Avg heartrate = 121 bpm (Coospo, a little high, surprising)
Relative Effort = 67
Training Load = 183
Intensity = 70%
It was cooling down noticeably on the ride home, glad I could roll my sleeves down. Had some time to relax before dinner, I watched a little TV and fell asleep for about 5 minutes, just the right amount of time for a nap. After dinner, I finished the show I started and then had a quiet evening reading.
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