06-24-2026 Run/Swim

Slept pretty well, about 8 hours, given that I had a nap in the afternoon. I got up and got ready for a run, including doing some light dynamic stretches beforehand. I need to do more stretching, can feel that my legs are tight from not enough limbering up. Started slowly, ran down by the park and did the 5k route, avoiding the areas where the sidewalks are torn up. I finished a little faster than I started, still need more running to get to an acceptable pace. The elapsed time on the run was a little long because I didn't adjust my Strava to pause when I stopped. And it turns out that my Strava didn't sync with my HR band either. Dang it.

Avg pace = 8:59/mi

Total distance = 3.13 mi

Elapsed moving time = 28:08

https://www.strava.com/activities/19049613728

I had just a little time after I got home to relax a bit. I entered the Training Load coefficients into my modeling spreadsheet and saw that the agreement was indeed pretty good, with a couple of outliers that I can't explain. Still, it's good enough to start reporting in my cycling analysis program and storing in the database. Then I got ready for a swim at the WWC. Folks started showing up right before 8:00, and the pool was full from the start. I initially had lane 3 to myself, shared it with Jeff on my last 250. I swam four of them at tempo, pausing in between to catch my breath. Here are the splits from the four 250s: 4:30, 4:28, 4:28, 4:21. Last one was the fastest, not sure why because my form was pretty bad there.

Avg pace = 1:47/100 yds (Video, not counting pauses)

Total distance = 1000 yds

Elapsed moving time = 17:47 (Video)

Avg heartrate = 134 bpm (perhaps)

Relative Effort = 14 (perhaps)

SWOLF = 36

Avg stroke rate = 22 bpm (more strokes to go faster)

Avg pull distance = 2.37 yds

https://www.strava.com/activities/19050593682

Chilled the rest of the morning, having more time than usual before my volunteer shift at the hospital. It was a busy day there, I seemed to be moving for most of the four hours. Had a pretty big lunch there, including leftover pizza I'd brought, so that helped. Still, I was pretty tired by the end of the shift. I am so glad I am retired and have more control over what I do. Got home, talked to Ben before dinner, his heart scan results came back, and they don't look great. I'm guessing he is going to need stents, hoping it's not open-heart surgery. Maybe medicine can be the treatment for now, fingers crossed. After dinner I chatted with Ross about cell phones, cellular plans, and laptops. He needs to have his own phone and plan, in my opinion. Ann and I watched some TV after that, and the rest of the evening was quiet and fairly short before I fell asleep.