Ann got up early to get ready for church and bell choir practice beforehand. I woke up as well, got ready for an easy-paced early morning run. It was short sleeves weather. Ran four miles using the route around the park at a target 9:00/mi pace, felt good. I stretched before I ran, and that seemed to help with any leg pain or soreness. Finished a little over four miles, then walked the rest of the way home to help cool down.
Avg pace = 8:54/mi
Total distance = 4.11 mi
Elapsed moving time = 36:35
Avg heartrate = 126 bpm (Coospo)
Relative Effort = 10
Got home, there was no milk, so no cereal for breakfast. Instead, I rested for a bit and then got ready for a bike ride, again at an easy pace. My rear brake was rubbing just a little, even though I had adjusted it the previous evening. Rode down by the park and then up Pomerado Rd to Mirasol Dr, turning right there and then left onto Sencillo Dr. I followed it down to its dead end, turned around and rode back up to Sencillo Ct and started down that road until I saw it also ended in a cul-de-sac, so I rode back to Mirasol Dr and followed it generally downhill until turning right on Sintonite Dr, which took me by the driving range and the RB Inn, popping out into the main parking lot. I rode through it to Bernardo Oaks Dr and took it (this street is in rough condition) through the light at RB Rd and all the way to Lomica Dr, where I turned left and then right onto Rodada Dr to get to Nacido Dr, which brought me back to Pomerado Rd. I continued on until turning left on Oak Knoll Dr and riding up to Carriage Rd, turning there to ride to Poway Rd, where I took a left. I stopped for a couple of fresh donuts at Donutopolis, then continued on Poway Rd and joined the time trial route (although I wasn't riding at time trial speed). Slow paced it all the way home, just working on getting some miles in.
Avg speed = 14.8 mph. Total mileage = 22.8 mi
Avg power = 118 W. Weighted avg power = 143 W
Total elevation gain = 1270'
Avg heartrate = 118 bpm (Coospo)
Relative Effort = 27
Training Load = 69
Intensity = 65%
Got home and chilled for the rest of the morning before eating lunch. It was a quiet early afternoon. I had a little nap, Ann came back from brunch with Emily. In the afternoon I swapped out the rear brake pads on my Canyon. Then I gave it a thorough wash, it was pretty dirty. It looks better now. Watched some TV later, did some reading as well. Ann and I watched TV in the evening.
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