03-23-2026 Run/Swim

Slept okay, overall. I did get up in the middle of the night an watch TV for an hour, having something to eat as well. But I got back to sleep and woke up around 6:00. Got ready for an early morning run down by the park, doing the usual 5k route. Had negative splits for the first three miles, legs felt a little heavy during this run, but I loosened up over the course of the run. Heartrate was high during this run, a clear indicator of my fitness falling off during our trip.

Avg pace = 8:30/mi

Total distance = 3.20 mi

Elapsed moving time = 27:16

Avg heartrate = 142 bpm (Coospo)

Relative Effort = 26

https://www.strava.com/activities/17827883270

I had a little time to relax after I got back, didn't eat anything though. Patched an inner tube, then I got ready for a swim (my first in three weeks) at the WWC. Thought I would swim 1000 yds and see how I felt. My legs still felt heavy during the swim, stroke was decent at the beginning but became a little more ragged over the course of the workout. I had a clean pool to swim in, just one other swimmer in lane 1. Splits for the two 500s were as follows: 9:28, 9:48.

Avg pace = 1:56/100 yds (Video)

Total distance = 1000 yds

Elapsed moving time = 19:16 (Video)

Avg heartrate = 168 bpm (Zepp, probably not)

Relative Effort = 54 (probably not)

SWOLF = 38

Avg stroke rate = 21 bpm

Avg pull distance = 2.26 yds

https://www.strava.com/activities/17828997085

I forgot to pack my towel, so the ride home was a little more brisk than usual. Got home, watched a little TV but didn't eat much for breakfast. I relaxed in the morning before showering and getting ready to head over to The Shop with Ann to meet the Four Amigos and their spouses (sans Kenda) for lunch. We talked a lot about our Vietnam trip (Vivian, Ross, and Kenda have all visited there), and Dennis and I discussed some books we have been reading. Food was decent. After lunch I dropped the package for Ross off at the post office, then we headed home. I was largely successful in avoiding napping in the afternoon, although I did close my eyes for about 10 minutes. Then I got up and worked on my cycling analysis program, continuing to incorporate the ability to read and process FIT files.i ended up having a nap in the early evening, likely a mistake. No dinner after a big lunch watched some TV in the evening.