01-23-2026 Swim/Run

Had a decent night's rest, no getting up in the night and slept until about 6:00. Then I got up, cleaned the kitchen, and got ready for a swim and a run at the WWC. Very light drizzle on the way over, I got there when it opened. I only planned on swimming 1000 yds because of the run following. Here are the splits for the two 500s: 9:31, 9:38. Total elapsed swimming time of 19:09. Kept a pretty decent stroke length throughout, although it started to falter near the end.

Avg pace = 1:55/100 yds (Video, not counting pauses)

Total distance = 1000 yds

Elapsed moving time = 19:09 (Video)

Avg heartrate = 167 bpm (Zepp, nope)

Relative Effort =  54 (nope)

SWOLF =38

Avg stroke rate = 21 bpm

Avg pull distance = 2.28 yds

https://www.strava.com/activities/17151834144

Went to the locker room and put on an overshirt over my tri suit, geared up for a run, and headed out. I started slow, could feel it behind my right knee. But there wasn't any pain, and the feeling lessened as I loosened up. Negative splits, last mile felt pretty good, I could tell I was working though.

Avg pace = 8:17/mi

Total distance = 3.12 mi

Elapsed moving time = 25:52

Avg heartrate = 136 bpm (Coospo)

Relative Effort = 14

https://www.strava.com/activities/17151833204

Was hungry after this run, so I had some breakfast cereal and a banana when I got home. Ordered some new bike tires and then went to clean my bike and adjust the rear brakes from rubbing. Had some time to relax before heading over to Tandoori Xpress for lunch with Eric Sweet. Watched some TV after I got home, Ann was at Mah-Jongg. Afternoon and evening were generally uneventful, watched some TV and read a fair amount.