Tuesday, March 24, 2026

03-24-2026 Swim/Ride

Slept okay, although I did wake up in the night hungry and ate some cereal (<!>). Read for a while as well, but got back to sleep, which is the key for me. Got up after 6:00 and got ready for a swim at the WWC. There was a distinct marine layer on the way over, but several swimmers were in the pool while I was there. Did two 500s, with a brief pause between them, and then a third one with swim fins. Felt a little more controlled in my stroke on this day vs. the previous one. Here are the splits for the three 500s: 9:18, 9:35, 8:49. I focused in the second 500 on trying to keep the lower half of my body from sinking in the water, by arching my lower back. That seems to be positive for improving my efficiency moving through the water.

Avg pace = 1:51/100 yds (Video, not including pauses between 500s)
Total distance = 1500 yds
Elapsed moving time = 17:42 (Video)
Avg heartrate = 148 bpm (Zepp, possibly)
Relative Effort = 37 (possibly)
SWOLF = 37
Avg stroke rate = 20 bpm
Avg pull distance = 2.47 yds

Had some coffee and a very small breakfast when I got home, then I got ready for a bike ride with Paula from our house. We left a little after 10:00, headed up to Duenda Rd and then took W Bernardo Dr to RB Rd. Up to 4S Ranch, then CdS over to San Dieguito Rd. I pushed the pace just a little bit on the CdS bump, and Paula kept up pretty well. We rode down I to Fairbanks Ranch and the took El Apajo / Via de Santa Fe to Calzada del Bosque. Up to Via del Alba, turning left here (not sure I've ever gone this way) and riding up to Puerta del Sol, turning right and taking it up to Linea del Cielo. Left turn there, then another left onto Las Planideras, which had a long gradual descent. We stopped briefly for a pic, then rode down to VdlV, the descent got steep at the end. Took VdlV over to ECR, then an easy-paced ride on San Dieguito Rd. I pushed myself a bit on the second and third parts of Three Witches, waited for Paula after the turn onto CdS. We rode back to PdS and over to CdS, then took the new normal way back to Matinal Rd and home through the neighborhood.

Avt speed = 15.1 mph. Total mileage = 28.6 mi
Avg power = 121 W. Weighted avg power = 154 W
Total elevation gain = 2140'
Avg heartrate = 126 bpm (Coospo)
Relative Effort = 50
Training Load = 101
Intensity = 70%

Ann talked to Paula a bit as well. I had some lunch and a relaxing afternoon, including a short nap in the late afternoon. Picked up a prescription for skin cream from CVS, then watched some TV before and after dinner while Ann went to bell choir practice
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