04-06-2026 Swim/Ride

Slept until about 6:00, woke up refreshed. I got up and had a little time before I needed to get ready for a swim at the WWC with Avi. Had some bread and then ate a banana once I got there. I was the first one there, and it looked like it would be a light day in the pool, even when he showed up. We got adjacent lanes, then others quickly started showing up, so that the pool was pretty full while we swam. I ended up doing 1500 yds without stopping. Avi swam next to me for a fair portion of the swim, but he didn't swim continuously. Still, he was swimming at pace, so his pace helped keep me pushing. I had a couple of times that I needed to pause briefly to empty the water from my goggles. My stroke was decent, 18-19 strokes, for the first 1000 yds, but my form broke down somewhat in the last 500. I was surprised at the times for this swim, I think it's the fastest 1500 I have swum, either ever or in a long time. Here are the splits for the three 500s: 9:04, 9:21, 9:18. I've been aiming for quite a while to be able to swim distances at 1:50 pace, and this was the first time I've gotten close without some kind of swimming aids. Arms felt the effects of this workout later in the day, another good sign. Later in the afternoon I found, with help from Google Gemini, a setting - Turn Auto Lap On - that I hope with re-enable tracking of the lap data that gets imported into Strava.

Avg pace = 1:51/100 yds (Video)

Total distance = 1500 yds

Elapsed moving time = 27:43 (Video)

Avg heartrate = 172 bpm (no way)

Relative Effort = 93 (no way)

SWOLF =36 (!)

Avg stroke rate = 21 bpm

Avg pull distance = 2.46 yds

https://www.strava.com/activities/18003950747

I got home and had just a little time before I needed to get ready for a ride with Andy. Headed up to W Bernardo Dr and then took RB Rd to Bernardo Oaks Dr. Andy was already on his gravel bike and ready to roll, so we took Rios Rd to Pomerado Rd and then rode up to Stowe Dr. I dialed back my pace and rode with him, hearing how his gravel ride with his daughter went (hard but a good experience). They also stayed a couple of days in Curry Village and enjoyed Yosemite (we need to go back there soon). We took Stowe Dr up to O'Brien's Boulangerie and stopped for a coffee and a shared pastry (Andy paid, my turn next time). Planned a fall adventure, potentially with Charlie, a mountain bike camping trip out in Canyonlands NP. We rode back from there down to Community Rd, turned right and took it to Twin Peaks Rd, where we turned right again on Espola Rd and rode up to the high school. We took Titan Way to Riparian Rd and headed over to Lake Poway Rd, using it to get to Summer Sage Rd. Left turn, and the usual way from there back to Espola Rd. We rode down to Alondra Dr, turned left to get over to Rios Rd, and then rode back to his place. I rode home the normal way from there via W Bernardo Dr. This was a slow-paced ride but a fun one, no stress and almost perfect temperature. Heartrate was a little elevated from what I hoped for, still work to do for getting back into prime cardio shape.

Avg speed = 13.7 mph. Total mileage = 22.3 mi

Avg power = 109 W. Weighted avg power = 132 W

Total elevation gain = 1290'

Avg heartrate = 114 bpm (Coospo)

Relative Effort = 24

Training Load = 66

Intensity = 60%

https://www.strava.com/activities/18004232287

Got home a little later than planned, no problems. I had leftover grilled food for lunch and then had a fairly light afternoon. I did fix a small problem with one of the drip line heads by the peach tree, it was easy once I found the right supplies. Watched some TV, then I spent some time trying to see if I could figure out why Strava isn't recording the laps in my swim workouts. Ann had identified a leak in a drip head by the peach tree, so I fixed that after finding the spares. Later, I patched the sprinkler line I. The front yard that had been chewed through, couldn't get water to flow to it. This is supposed to be line 8, which had a minor spray leak when I turned it on. Tried to fix that and ruptured the line, which necessitated cutting out tubing, removing it from the connectors, and putting a new line of tubing in. Then I traced the issue in the front yard back to an apparent line separation there as well, it was a weird one. After I reconnected the line it cause another line rupture further downstream, again due to old cracking tubing. I cut two more connectors out but turned the sprinklers off. Will splice in new line tomorrow, I was ready to stop for the night. Ann and I watched TV in the evening after that.