02-23-2026 Swim/Ride

Slept pretty well, no caffeine or naps on the previous day (<>). Got ready for a swim at the WWC, also cleaned the kitchen dishes before I headed over there (took a banana). Got in the pool and started, but for some reason my bone conduction headphones wouldn't switch to internal memory. So I stopped after one lap, took them off, and restarted the workout. Again focused on keeping a longer stroke. I also had difficulties in adjusting my goggles so they wouldn't leak, and even throughout the swim I didn't feel like my stroke was natural. Not a great day. I decided to cut it short and swim only 1500 yds, the last 500 with swim fins. Here are the splits for the three 500s: 9:33, 9:40, 8:46. Elapsed swimming time of 27:59.

Avg pace = 1:52/100 yds (Video, not including pause after first 1000)

Total distance = 1500 yds

Elapsed moving time = 27:59 (Video)

Avg heartrate = 143 bpm (Zepp, maybe)

Relative Effort = 29 (maybe)

SWOLF = 36

Avg stroke rate = 20 bpm

Avg pull distance = 2.48 yds

https://www.strava.com/activities/17496279998

Got home and had cereal for breakfast, then I went out in the garage and got the mower ready to cut the grass. Did that and then performed some bike maintenance in preparation for a ride in the afternoon with Paula. I rode into Escondido to have lunch with Earl at Sunnyside Kitchen. I paid. Discussion about his investments, risks of crypto, AI activity in general and in Laura's research. Then I rode home and had a little time before meeting Paula. Sent some emails about NY upcoming unavailability for volunteering, then got ready for the ride. She showed up around 2:30 with a cracked windshield and feeling blue. She felt better after we started riding, taking an extended route through the neighborhood and up to RB Rd. Over to Broken Bow Ct and then Via del Campo back to RB Rd. Over to CdS taking the long route through the 4S Ranch neighborhood (including riding up to the end of Four Gee Rd), then down to PdS. We turned there and rode back up into the Del Sur neighborhood, taking Potomac Ridge Rd and Nicole Ridge Rd to Camino San Bernardo. Some school traffic to deal with. We rode over to Dove Canyon Rd, turned right, and rode down to Dove Creek Rd, turning left there. Took that up to Cayenne Ridge Rd (short climb, not too bad), then turned right and took it down to Bernardo Center Dr, where we turned left. Up the rest of that climb, turning right on Camino Crisalida. This was a nice, winding downhill to the end of the street, where we took an access path over to Avenida de los Lobos. This road wound uphill for a bit until we turned right onto Avenida Abeja, which got us back to Bernardo Center Dr just before the light at CdN. From there, it was the normal way home riding by HP.

Avg speed = 12.8 mph. Total mileage = 18.9 mi

Avg power = 106 W. Weighted avg power = 142 W

Total elevation gain = 1430'

Avg heartrate = 111 bpm (Coospo)

Relative Effort = 21

Training Load = 66

Intensity = 65%

https://www.strava.com/activities/17500314955

Paula had brought a cake for us, so she, Ann, and I sat out in the backyard, had some cake and lemonade, and talked for a while. Then she headed home, and we had dinner. I read for a bit, then we went out shopping at Aldi and Walmart for supplies for the Saturday ride. I also dropped off the t-shirts and transfers at Perse's house so he could iron the transfers on. After shopping, Ann and I stopped at a bar/restaurant, Poway Social House, in the Walmart parking lot, for drinks and a snack. I watched a little TV after we got home from that.