02-20-2026 Swim/Ride

Slept okay, not perfect but good enough, waking up in the early morning but getting back to sleep for a while after that. Got up and got ready for a swim at the WWC, also did the dishes before I left. It was a little chilly on the ride over, skies were overcast but not looking like rain. I had the pool to myself for the first half of the swim, and only one other swimmer was in the pool when I finished. Concentrated, mostly with success (see pull distance below), on keeping my stroke long. Swam 1500 yds, the last 500 with the pull buoy. Here are the splits for the three 500s: 9:34, 9:35, 9:15. I need to start working on improving my kick, likely with the swim board I bought but never used.

Avg pace = 1:54/100 yds (Video, not including pause after first 1000)

Total distance = 1500 yds

Elapsed moving time = 28:24 (Video)

Avg heartrate = 163 bpm (Zepp, maybe)

Relative Effort = 69 (maybe)

SWOLF = 37

Avg stroke rate = 20 bpm

Avg pull distance = 2.48 yds

https://www.strava.com/activities/17462882681

Got home, was still chilly on the ride home, and had some coffee. Not much for breakfast. Placed an order for stuff from Walmart. Ann and I went to Tandoori Xpress for lunch after I looked into Italy bike rentals and started inspecting hostels in Vicenza. After lunch I chilled for a bit, then mixed up some weed killer, found a spray bottle, and sprayed down the dirt on the gravel path. After that, I went for a short bike ride. Through the neighborhood on Matinal Circle, then to W Bernardo Dr. Right on RB Rd and up to Broken Bow CT, taking it all the way to the end before turning around and riding back to Via del Campo. I took this back to RB Rd and then followed the extended route through the 4S Ranch neighborhood to CdS. Home the original way from there. Didn't push the pace on this ride, just a casual speed.

Acg speed = 14.7 mph. Total mileage = 11.1 mi

Avg power = 129 W. Weighted avg power = 158 W

Total elevation gain = 800'

Avg heartrate = 117 bpm (Coospo)

Relative Effort = 12

Training Load = 39

Intensity = 72%

https://www.strava.com/activities/17465825582

Got home and watched a little TV, had a small snack. I worked a little on my cycling analysis program. Avi texted that a group was meeting at Phil's at 5, so I headed over there and had a Coke and a long conversation with Britt about her early life. Came home, had some dinner, and watched TV for a while before heading to bed (<>).