02-05-2026 Swim/Ride

Woke up around 6:00, slept pretty well. I finished Mark Bowden's Killing Pablo, about Pablo Escobar, his building of a drug empire and brazen lawlessness in protecting it, and the vicious efforts by the Colombian and US governments to hunt down and kill him. This guy was brutal and evil in his endeavors. Then I got up and got ready for a swim at the WWC. Headed over there and shared the pool, initially, just with Alicia's daughter Audrey. I tried to keep my legs from dragging in the water by arching my back more, and it seems to have had a positive effect in my speed. Swam 3 500s, the last with my swim fins, and I was faster than I've been in a while. I tried to get the Polar heartrate monitor that Avi lent me to work but was unsuccessful.

Avg pace = 1:50/100 yds (Video)

Total distance = 1500 yds

Elapsed moving time = 27:27 (Video)

Avg heartrate = 156 bpm (Zepp, nope)

Relative Effort = 49 (nope)

SWOLF =36

Avg stroke rate = 21 bpm

Avg pull distance = 2.46 yds

https://www.strava.com/activities/17297618605

Got home and had some cereal and a banana for breakfast, was hungry. I could feel the effects of the swim working in my shoulders as well. I think I also figured out to pair the Polar monitor with my watch, although it is kinda cumbersome. Then I got ready for a bike ride with Paula, who drove to our house to start from there. She arrived a little before 10:30, on time, and we were rolling by about 10:35. Down by the park and over to Pomerado Rd, then a left on Highland Valley Rd, riding the flats to just before the first climb before we turned around and rode back. Left on Pomerado Rd and up to Mirasol Dr, where we turned right and rode through a part of this neighborhood I'd never been in. Took a right on Sintonte Dr, and this took us by the RB Inn golf course and eventually into the parking lot. Through the lot and onto Bernardo Oaks Dr. All of this ride was at an easy pace, not wanting to stress my legs. We took this road all the way to Lomica Dr, turned left there and then took a right on Rodada Dr to get to Nacido Dr, which got us back to Pomerado Rd. A right turn there, up to Stone Canyon Rd, where we turned left and rode up to the top. This was the biggest climb of the day. Left turn onto Martincoit Rd, down the short-steep descent, then right on Rostrata Rd to get over to Orchard Bend Rd, which we used to get to Espola Rd. Right turn there, riding up to Bridlewood Rd, where we turned right and took it to Summer Sage Rd. Left on Lake Poway Rd and up a short climb to get to Riparian Rd, which took us to Titan Way. Back to Espola Rd, partway down the hill, then a right onto Del Poniente and a quick left onto Huntington Gate Dr. This had a really nice winding downhill that led to a gate we were able to ride around and get onto Tierra Bonita Rd, which took us to Twin Peaks Rd. That was it for neighborhood adventures. We rode back to Pomerado Rd, turned right, and took the normal way home, via RB Rd and Bernardo Center Dr. I felt better on this ride than the previous day, even though we were going slower.

Avg speed = 13.9 mph. Total mileage = 24.8 mi

Avg power = 112 W. Weighted avg power = 141 W

Total elevation gain = 1490'

Avg heartrate = 114 bpm (Coospo)

Relative Effort = 27

Training Load = 78

Intensity = 64%

https://www.strava.com/activities/17299294593

Ann was just leaving as I got home. I ate a light lunch, watched a little TV, then baked a lemon poppy seed loaf to take to Palm Springs. Headed over to Phil's BBQ in the late afternoon for Happy Hour (no beer) with Avi and the HP gang. Talked to him about his father (German citizen during WWII) and efforts to get a German passport. I also chatted with Britt (just turned 50) and Dave Peralta (about HP switching CEOs). Headed home and had a quiet evening.