06-26-2026 Hike/Swim

Slept pretty well but had vivid dreams, I'm guessing because I ate more in the evening than usual. Woke up around 5:40 and decided to hike with my backpack on, this time with two gallons of water along with some of my camping gear. I hiked for a little more than an hour through the neighborhood and then on the trails in the area adjacent to RB Community Park, including walking by the waterfall. I could feel the greater weight in my backpack on my shoulders while hiking, so I will try hard to keep my pack light for the upcoming trip with Joe, Mike, and Jason. Had just a little bit of time when I got home to rest before getting ready for a swim at the WWC, meeting Avi there. The workout we did is detailed below. At times, I felt pretty strong in my swimming stroke, a little surprising because of the earlier hike. I chatted with him about the Hawaii trip and the Haleakala climb, and he mentioned that the situation at Oura is unsettled, no obviously new programs coming to RB.

Warmup 250

    4:35

Fast 250

    4:18

Two 100s with alternating arms and touch-tap

    2:08

    2:04

Three 100s with increasing pace throughout

    1:38

    1:41

    1:38

Cool-down 250 (with pull buoy)

    4:46

Avg pace = 1:50/100 yds (Video, not counting pause)

Total distance = 1250 yds

Elapsed moving time = 22:52 (Video)

Avg heartrate = 131 bpm (possibly)

Relative Effort = 28 (possibly)

SWOLF = 39 (included rest period when I forgot to pause the workout)

Avg stroke rate = 20 bpm

Avg pull distance = 2.42 yds

https://www.strava.com/activities/19077633039

Got home, had a very light breakfast (no milk), then I went out into the garage to try and remove my crank so I could take some pictures to send to the Canyon warranty claim folks. It was easy the first time, but I couldn't loosen the bolt at all this time, trying my socket wrench and using a piece of PVC pipe as an extended lever. Frustrating! I didn't want to damage anything, so I took the chain off, packed my bike into the car, and drove over to Poway Bike to have them help me out. They weren't open yet when I got there, so I continued on to Aldi and got some cereal and other items. The shop was open on my return, and the owner (I don't know his name, but he is a really good guy) got out a long-handled 8 mm Allen wrench and loosened the bolt right up. Success! I drove home, put up the groceries, and had some lunch while I watched a little TV. Then I went out into the garage and, with a couple of fits and starts, was able to loosen, then remove the right-side crank. I took lots of pictures of the damaged area, as well as the barcode on the bottom of the bottom bracket that shows the bike's serial number, along with the bike itself from both sides. Then I filled out the detailed questionnaire about the warranty claim and sent it back. Again, fingers crossed. Put a shorter route together for the Saturday Bisikleta ride and sent it out as well. Then I watched some soccer highlights on TV. Evening was pretty quiet. I fell asleep early but woke up later (<>), then eventually got back to sleep.