12-31-2013 Ride

Ride in the morning, last one of the year, with Dave, who's been a real trooper over the holiday break.  It was as cold as the previous day, so I doubled up on gloves (it didn't really help).  We headed down to the pedestrian bridge and across Lake Hodges that way for a change, then headed on BVP to San Pasqual Rd, taking down into the valley.  My fingers and toes were numb and hurting here.  Over to the 78 via Old Milky Way.  Once we got out into the sun on the 78, my fingers started warming up and feeling better, but my toes stayed cold throughout the ride.  The cold was also holding Dave back, as he didn't have any real push in his legs until later.  We headed out to Bandy Canyon Rd, taking it over to Highland Valley Rd.  That climb was fine, no fast times but my endurance felt pretty good.  I was taking the pace easy for most of this ride, which was the general pattern of my riding over the holiday break.  Down the hill and over to Pomerado Rd, which we took up to Bernardo Heights Pkwy.  Over to Bernardo Center Dr and then up to W Bernardo Dr, following the normal route home from here.  It was a short ride, and my legs have been holding up just fine, although the rides have tired me out each day.

Avg speed = 16.0 mph. Total mileage = 29.6 mi
Avg heartrate = 129 bpm
Total elevation gain = 1780'

https://www.mapmyride.com/workout/453760379

12-30-2013 Ride

Ride from home with Dave on a cold morning, it said 36 degrees on my thermometer. My fingers were really cold at the start, and my toes were numb at the end. We did the new time trial route, which is a little under 18 miles starting from my house. I didn't push the pace much during this ride, preferring to ride with Dave during all of the flat and downhill sections.

 Avg speed = 16.8 mph. Total mileage = 17.7 mi
Avg heartrate = 134 bpm
Total elevation gain = 610'

https://www.mapmyride.com/workout/453162013

12-28-2013 Ride

Rode over to John's house from Carmel Mountain Rd on an overcast cool day. I kept my speed above 10 mph on all of the climbs on this day. Met up with him and Dave, and we rode up to Scripps-Poway Pkwy and down to Black Mountain Rd. Headed over to Mira Mesa Blvd, which we took to Camino Ruiz. We stayed on the course for the Fourth of July ride; John had a flat that slowed us down. I got behind them at the big downhill' and then I had to stop and adjust my cyclometer sensor unit. So I had to ride pretty hard to catch up with them. We turned right on El Camino Real and headed up hill, eventually turning on Carmel Canyon Rd and riding down to meet the 56 bike trail. I was slowing up here, so I dialed it back on this section. We took the rail all the way to Ted Williams Pkwy and then to Pomerado Rd. Back to John's house the. normal way, and I really had to work on the last climb. Then I headed back to the car, trying to ride fast enough to log a 17 mph average speed.

Avg speed = 17.0 mph. Total mileage = 42.8 mi
Avg heartrate = 138 bpm
Total elevation gain = 1920'

https://www.mapmyride.com/workout/452187273

12-27-2013 Ride

Ride from home with Dave. I had taken my bike to Bike Bling to have the gearing checked out, so I rode my old bike. We headed over the normal way toward Dave's old house and onto the original time trial route. Throughout this ride, I kept my pace matched with Dave except for the steeper sections. We rode together up to Twin Peaks Rd, then down to Community Rd, and over to Poway Rd. Then it was down to Springbrook Rd for the climb up to Scripps-Poway Pkwy. This climb is not too bad.  We then rode down to Black Mountain Rd, then right to head back.  I took it slow on this climb up to the 56.  Then we rode together, for the most part, over to Carmel Valley Rd, turning left and riding down to Camino del Sur.  The ride back was uneventful, separation occurring on the inclines as Dave was slowing down. Normal way back through the neighborhood, with a final push on the last little rise on Matinal Cir.

Avg speed = 16.9 mph. Total mileage = 31.5 mi
Avg heartrate = 131 bpm
Total elevation gain = 1410'

https://www.mapmyride.com/workout/451618497

12-26-2013 Ride

Ride over to Dave's house in the morning.  My bike had been making noise on the previous ride, so I had taken the rear derailleur apart as well as the gear cluster.  The rear free hub was really loose, and I couldn't figure out how to tighten it up, so I put everything back together and hoped for the best.  During the ride, the gear cluster came apart, which really made a mess of shifting and slowed me way down.  I got over to his house, about 5 miles, in something like 20 min of riding time.  We waited for Jim (he got lost on the way over) and just made the connection with him on our way out, so it was all four of us.  We headed out Brotherton Rd to Bernardo Ave, turning left and going over Felicita Ln to Via Loma Vista to get to Via Rancho Pkwy.  I was trailing the others for this section and most of the ride other than the climbing sections, where I was either able to catch up with them or get out ahead.  We rode over to Valley Pkwy and turned left on 11th Ave, then left on Hale Ave for a short jog to get on Harmony Grove Rd.  This is a really nice section of road, connecting with Elfin Forest Rd for the climb up to San Elijo Hills.  I did okay here, having to deal with a balky shifting bike.  We all gathered together at San Elijo Rd before heading over to Twin Oaks Valley Pkwy.  This was the first time I had climbed this section of road, and it wasn't as bad as I thought it would be.  Steep, but not too long, about 2 miles at 5% grade.  The ride down was thrilling, as I hit almost 50 mph.  We rode together on Twin Oaks Valley Pkwy until it started uphill, where John and I got ahead.  I was riding slow, and he was there with me.  I put a little bit of distance on him near the crest.  We headed back on Centre City Pkwy, where the bumps and rough road made it really difficult for me to keep any pace at all.  The others got ahead, and I couldn't catch up to them.  Thankfully, I caught them at the light by El Norte Pkwy and told John what was going on, so he rode with me the rest of the way, at a significantly reduced pace.  We rode back to Brotherton Rd and to Dave's place, where I caught a ride home with Jim rather than risk further damage to my rear wheel.  Took the bike in that afternoon to Bike Bling for repairs.

Avg speed = 14.7 mph. Total mileage = 38.0 mi
Avg heartrate = 137 bpm
Total elevation gain = 1820'

https://www.mapmyride.com/workout/451121985

12-24-2013 Ride

Ride from home with Dave.  Initially, I took a loop around south RB, heading over the normal way to Pomerado Rd, then taking it down to the freeway and back home the normal way.  My rear shifter was acting up through the early part of this day's ride but the noise cleared up.  Shifter needs some adjustment.  Back at home, I met up with Dave, and we headed through the neighborhood to RB Rd, taking it to Camino del Sur and over to the 56 bike trail.  I would get some separation from Dave on the inclines, but I wasn't pushing the pace.  We headed down to El Camino Real and then up and over to San Dieguito Rd.  Rode together on this stretch until the 3 Witches climb back to Camino del Sur.  Here, I was able to keep it above 10 mph, but it needed a pretty sustained effort.  After that, I waited for Dave and we finished up the ride basically riding together, with me dialing the exertion level back.  I would get a lead on him when the slope increased, waiting for him at appropriate points.

Avg speed = 14.7 mph. Total mileage = 41.2 mi
Total elevation gain = 2950'

https://www.mapmyride.com/workout/450414135

12-23-2013 Ride

Ride with John, Jim, and Dave from home.  It was the first time in quite a while that we had all ridden together.  We headed over the freeway and up BVP to Royal Crest Dr, which is a short, fairly steep climb that has a couple of lesser grade areas to reduce the exertion level.  My bike was occasionally making these weird squeaking noises, and I think there is something going on with my drivetrain.  We headed up Sunset Dr to Juniper St and into Escondido, taking it to Valley Pkwy and then to Broadway.  We took this street out to Jesmond Dene Rd, and I rode up to the top.  After waiting for a while, I rode back down to find that Jim had had a flat and was close to fixing it.  We continued on the route, heading up to Centre City Pkwy and over the freeway at Deer Springs Rd, shortening the route by taking the frontage road south and reconnecting to Centre City Pkwy.  We stayed on this road all the way through Escondido and then followed the normal route home.  Across the freeway, I was able to stay with John as he pushed the pace.  Other than that, we all stayed pretty much together, except for the usual separation at the small inclines.

Avg speed = 16.7 mph. Total mileage = 29.0 mi
Avg heartrate = 140 bpm
Total elevation gain = 870'

https://www.mapmyride.com/workout/449986833

12-22-2013 Ride

Ride up to Jim's house for a modified time trial test route, heading up the normal way to Pomerado Rd, following it all the way to Poway Rd.  It was noticeably colder on this day than the previous day, although the outside temperature was only a couple of degrees cooler.  So we were pretty cold on the ride all the way to Sabre Springs Pkwy, where my fingers started to warm up.  Stayed on Rancho Carmel Rd up to Carmel Mountain Rd.  Jim and I rode together for the first part of this ride until we got onto Sabre Springs Pkwy, where I got some separation even though I was riding really slowly (I'm still in recovery mode).  From here to the end, he dropped back when we rode up the rises.  Back home via Camino del Norte to Bernardo Center Pkwy and W Bernardo Dr.  It looks like it's going to be a long week and a half of riding if my fitness doesn't recover pretty quickly.

Avg speed = 16.3 mph. Total mileage = 17.9 mi
Avg heartrate = 142 bpm
Total elevation gain = 620'

https://www.mapmyride.com/workout/449542275

12-21-2013 Ride

Ride from home with Dave and Jim, both of whom hadn't been riding at all in awhile.  So we all took it easy, me included.  We headed through the neighborhood to RB Rd and over to Dove Canyon Rd, taking it down to Carmel Valley Rd.  I kept it dialed back on the climb up to Black Mountain Rd.  The slower pace helped me too, as I was recovering from having given blood recently and not feeling very fit.  Then it was down to Del Mar Heights Rd, which we took to Carmel Canyon Rd and down to Carmel Country Rd for a jog over to the 56 bike trail.  I was riding at a pace that kept me close to the others.  On the bike trail, I got a little separation on the slight inclines, waiting for the others when the gap got too big.  We headed back on Camino del Sur, and the others slowed down more as the miles started to get to them.  I also slowed down, no real drive on this day.  Headed back home via RB Rd and into the neighborhood, back via Cabela Dr and Luz Pl to Duenda Rd and normal route from there.

Avg speed = 15.2 mph. Total mileage = 27.9 mi
Avg heartrate = 142 bpm
Total elevation gain = 1060'

https://www.mapmyride.com/workout/449780041

12-20-2013 Rides

Stationary bike ride at work in the morning before work.  I had donated blood two days before, and so I really felt wiped out in the second 30 min.  This workout was a struggle for me.

Total mileage = 21.1 mi
Avg heartrate = 158 bpm
Total calories burned = 740

After a short day at work, I went out for a quick ride in the afternoon, going down W Bernardo Dr to Pomerado Rd and up to Camino del Norte.  The weather looked a little dicey and was slightly cool but turned out okay. I did okay on this ride, although my heartrate was up (earlier blood donation) based on my exertion level.  Took Camino del Norte all the way to RB Rd, then back home the normal way through the neighborhood.

Avg speed = 17. mph. Total mileage = 15.1 mi
Avg heartrate = 146 bpm
Total elevation gain = 560'

https://www.mapmyride.com/workout/448906463

12/15/2013 Ride

Ride with John from home, heading up to and past the HP site. I was slower than I wanted to be on the last little climb. It was cool but not at all cold, warming up a bit during the ride. Headed over to Camino del Norte, where I had a good push up the little rise before Carmel Mountain Rd. We turned there and then onto Rancho Carmel Dr/Sabre Springs Pkwy.  This section was fast, and John was pushing the pace. We turned onto Poway Rd, a little slow not this rise, then faster. afterward. To Pomerado Rd via Oak Knoll Rd. I was a little slow getting going at the light by Poway Rd, and John got out ahead. It took me some time and effort to track him down. We then rode together, with some separation on any inclines, all the way down to the freeway. I kept my pace modest on the little climb up to the park, then we rode together to the turn. Good, not super fast, pace at the finish.

Time = 1:05:15
Total mileage = 20.0 mi
Total elevation gain = 600'

https://www.mapmyride.com/workout/446511667

12-14-2013 Ride

Solo ride (nobody else wanted to go) in the morning before Bethlehem Walk, cool but not cold at the start. Rode down to W Bernardo Dr and over to RB Rd, then up and over to Camino del Sur. Over to Carmel Valley Rd, where I had a good stretch riding over to Carmel Canyon Dr. Over to get to the 56 bike trail, which I took back to Camino del Sur. I didn't ride too fast on the rising stretches, but I did put in more effort on the second stretch. Back to Carmel Valley Rd, where I turned and headed back, taking Bernardo Center Dr to W Bernardo Dr. Home via the normal route. I was able to keep my pace above 10 mph for the whole ride, most challenging on the incline by Black Mountain Rd and on the last climb on Bernardo Center Dr.

Avg speed = 17.5 mph Total mileage = 28.2 mi
Avg heartrate = 141 bpm
Total elevation gain = 1130'

https://www.mapmyride.com/workout/446182441

12-12-2013 Ride

Stationary bike at work for 60 min in the afternoon at work, listening to a TAL podcast on my iPod, which I had just gotten back from having the battery replaced. I rode at level 13 on the normal hill route.

Level = 13
Avg heartrate = 156 bpm
Total calories = 780
Distance = 22.2 mi

12-10-2013 Ride

Stationary bike at work for 45 min in the morning at work, listening to music on my phone. I rode at level 13 on the normal hill route and gave it a pretty good effort for the shorter workout time.

Level = 13
Avg heartrate = 158 bpm
Distance = 17.1 mi

12-7-2013 Ride

Solo ride from home, heading through the neighborhood to RB Rd and Camino del Sur, out to the 56 bike trail.  I wanted to get out early (6:30 start), since I had to be at the SDA church later in the morning.  I wasn't trying to ride super fast, but I was intent on giving it a good effort.  On the bike trail, I had a little bit of a headwind, so I didn't ride as well as I intended.  Steady, not spectacular climb up El Camino Real, then dropping down into the flats and over to Via de la Valle.  Connected to Via de Santa Fe/El Apajo via Calzada del Bosque, then onto San Dieguito Rd.  I felt like I had a good climb here, keeping my pace above 11 mph over all of the three hills.  But it was a real struggle at the end to keep the pace.  Dialed it back after that, retracing my route back to RB Rd, but staying on it down to W Bernardo Dr and heading home that way.  I was disappointed in my average speed and heartrate, might be some stress from BW activities affecting my performance.

I think this was the first ride I tracked using MapMyRide on my new smartphone.

Avg speed = 17.1 mph. Total mileage = 35.3 mi
Avg heartrate = 148 bpm
Total elevation gain = 1150'

https://www.mapmyride.com/workout/443130945

12-3-2013 Ride

Stationary bike at work for 45 min in the afternoon at work, listening to music on my phone. I rode at level 13 on the normal hill route, pushing the pace since it was a shorter workout time.

Level = 13
Avg heartrate = 156 bpm
Distance = 16.8 mi

11-29/2013 Ride

Ride up to Jim's house, where I met him and John for a ride.  We headed over to Cabela Dr, then onto Matinal Rd and up to RB Rd.  I started out at a steady pace and we rode together out to Camino del Sur, staying together until the little climb up to San Dieguito Rd, where there was some separation.  The roads were damp, but never really wet, and we only caught a few isolated drops of rain throughout the ride.  Down into Fairbanks Ranch, turning right on El Apajo/Via de Santa Fe and taking it over to Calzada del Bosque.  We then took Via de la Valle down to El Camino Real, staying on this road all the way to the 56 bike trail.  I kept it above 10.5 mph on the climb out of the flats, but it got my heartrate near 180 bpm for awhile.  We all generally stayed together going up the bike trail, with some separation before Carmel Valley Rd.  Regrouped, took a quick break, then rode the stretch to Camino del Sur.  I kept it dialed back, was still able to keep it above 16 mph throughout.  Back via Camino del Sur, then basically retracing our route to get back to Jim's house.  My legs felt tired at the start but just fine at the finish.

Avg speed = 17.2 mph. Total mileage = 35.0 mi
Avg heartrate = 136 bpm
Total elevation gain = 1310'

https://www.mapmyride.com/workout/439070765

11-28-2013 Ride and Hike

Solo ride in the morning to meet Ann for a hike at Iron Mountain.  I rode the short way over to Pomerado Rd, then to Scripps-Poway Pkwy.  It was cold enough for me to wear my long tights.  I warmed up fairly quickly though and was never really cold.  There wasn't much traffic, and I only saw one other cyclist.  I took it fairly slow up Scripps-Poway Pkwy, not being in much of a hurry and feeling tired from the previous day's ride.  I felt pretty good on the final climb but not fast.  On the climb back to Poway Rd on the 67, I was able to keep it above 10 mph, with just a couple of brief lapses before I saw that my speed had decreased.  I got to the parking lot with plenty of time to spare, then Ann showed up and we hiked up to the Ramona Overlook.  It had a couple of steep sections, nothing major.  At the top, we had a little snack before heading back down.  It was a nice day, not too warm and just a little breezy.  With a 10-minute break at the top, it took us about 2.5 hrs for the round trip.

Total cycling mileage = 16.? mi  Avg speed = 14.1 mph
Total elevation gain = 1680'

https://www.mapmyride.com/workout/438616311

https://www.mapmyride.com/workout/438616537

Toal hiking mileage = 4.4 mi
Total elevation gain = 670'

https://www.mapmyride.com/workout/438616801

11-27-2013 Ride

Solo ride initially over to Joe's house, taking BVP to Sunset Dr and up to Juniper.  It was cool at the start, enough to wear ear protectors and light full gloves.  Took Juniper to Valley Pkwy and then onto Broadway, which I rode to Country Club Ln.  Then to Joe's house, where we met up and headed north on Centre City Pkwy.  He was pretty slow on the uphills, and he picked a route without a lot of flat sections.  We rode out to the top of the bridge at Lilac Rd.  That stretch of road has some pretty steep sections in it, and it slowed me down quite a bit.  We rode back down into a headwind that slowed us down, and Joe fell back on the little uphills, so I waited for him to catch up.  On the climb back to Deer Springs, I kept it above 10 mph the whole way, but it was a challenge near the end when I was getting worn out.  We got back to his house, then I took Village to Iris Lane and onto Centre City Pkwy, staying on this road all through Escondido, then the normal route home.  I made good time and felt decent, legs held up okay although they were tiring at the end.

Avg speed = 17.2 mph. Total mileage = 43.9 mi
Avg heartrate = 145 bpm
Total elevation gain = 2110'

https://www.mapmyride.com/workout/437921157

11-24-2013 Ride

Ride on beach cruisers with Ann while we were staying in Venice Beach.  We rented them with a Groupon, then rode on the bike trail all the way up to Will Rogers State Beach.  It was a lovely day, and we took the pace nice and easy.  On the way back, we parked the bikes by the Santa Monica Pier and walked into town to look around and have lunch at the Superfood Express (excellent).  Then we walked back through the 3rd St Promenade, stopping for awhile to listen to a cool band from Ireland, Key West.  We walked on the pier, which was much more lively than the last time we had been on it.  Back on the bikes, we continued south to Washington, where the bike trail turned inland.  I rode a little bit to see if it quickly connected back to the beach, but it didn't, so we headed back, returned the bikes, and had a drink at Larry's.  Nice day.

Total mileage = 13.3 mi

https://www.mapmyride.com/workout/437916373

11-16-2013 Ride

Solo ride, taking the normal route through the neighborhood to RB Rd and out to Camino del Sur, then to San Dieguito Rd and down to the turn at El Apajo/Via de Santa Fe.  I took it up to Via de la Valle, then headed all the way down to the coast.  Got on the coast highway, taking the road by the coast over to 15th St, then back up to the coast highway.  I wasn't pushing the pace hard on this day.  I did take the inside route up Torrey Pines, and that was a workout as always.  Turned left onto Genesee Ave, up and over to Eastgate Mall and then to Miramar Rd.  On this stretch, I started out strong but really lost my pace and didn't have a lot of strength to power through this weak stretch.  I rode up Pomerado Rd, struggling to keep it above 10 mph at the top but enjoying the ride down.  Then it was a routine slog all the way down to the freeway and back home the normal way.  Later that day, I helped Dave move, and that was a completely different workout, which wore me out the following day.

Avg speed = 17.0 mph. Total mileage = 48.1 mi
Total elevation gain = 1640'

https://www.mapmyride.com/workout/439073877

11-15-2013 Ride

Solo ride from work over lunch.  I headed down to RB Rd then east up to Espola Rd.  It was overcast, and there were a couple of very brief times when I felt a couple of raindrops.  I rode up past the high school and down, turning on High Valley Rd to see where this road goes.  It goes up, at a steady grade, for awhile.  I took it up for about a mile before stopping and turning around.  Headed back down and onto Espola Rd, turning right onto Twin Peaks Rd and following it all the way over to Bernardo Center Dr.  I was slow on the little climbs, even though it felt like the wind was helping me along.  No real drive on this day.  Back to work via the normal route.

Avg speed = 16.5 mph. Total mileage = 15.1 mi
Avg heartrate = 139 bpm
Total elevation gain = 760'

https://www.mapmyride.com/workout/431248627

11-14-2013 Ride

Stationary bike at work for 60 min in the morning at work, watching an Alias episode and listening to music on my Touchpad. I rode at level 13 on the random hill route, which isn't as strenuous as the normal program I ride, but it was still a workout.

Level = 13
Avg heartrate = 153 bpm
Calories burned = 750
Distance = 22.0 mi

11-10-2013 Ride

Solo ride from home to church, taking the normal short route via BVP and Sunset Dr.  I was feeling good, and the weather was moderate, so I made pretty good time getting over there.  I met up with Andy Sweet, and we headed over Kalmia St to 2nd Ave and then onto Grand Ave, heading over to BVP.  We were riding a steady but not super-fast pace, spending some time chatting.  Over BVP to Valley Pkwy, taking it all the way up the grade and to Woods Valley Rd.  I started up the grade at a good pace and kept it pretty easily above 10 mph all the way to past the turn and getting into the final steeper section, where I just couldn't keep it going.  With a lot of effort, I kept it above 8 mph all the way to the top.  MapMyRide says that I got up this grade 3 sec faster than my previous time, which was when I was training for the BP MS150 and was in really good shape.  That's a pretty good accomplishment.  Waited at the light for Andy for catch up, then we rode together on a fairly leisurely pace up to Lake Wohlford Rd.  This was a really nice section of the ride, tree-lined and perfect temperature.  Then we took Lake Wohlford Rd back to Valley Pkwy.  On the downhill section, I did okay, only braking a little into the left curves, still not feeling fully comfortable with these turns and having to deal with a sketchy road, torn up pavement in a number of places.  We headed back to church via Valley Pkwy to Juniper St, hitting lots of lights along the way.  I took the normal fast way back home via Centre City Pkwy, again feeling pretty good and keeping up a good pace.  Across the freeway, where the wind started to work against me, so I didn't roll out too fast here.  Steady climbs to finish the ride off.  It was pretty warm at the finish, still felt decent although a little dehydrated.

Avg speed = 17.1 mph. Total mileage = 36.5 mi
Avg heartrate = 144 bpm
Total elevation gain = 1610'

https://www.mapmyride.com/workout/428110735

11-9-2013 Ride

Solo ride from home.  I had gotten home late from Corvallis early Saturday morning, so I started at 7:45.  I had to fix a flat (slow leak) on my rear tire before beginning.  Headed out to Escondido on BVP, taking it all the way to Citrus Ave.  Throughout the ride, I took a steady pace but never really pushed it.  Over to El Norte Pkwy, which I took down to Ash St, deciding to take this road over to Rincon Ave.  By this time, it was beginning to warm up.  Down to Centre City Pkwy, then up to Deer Springs Rd, again taking it steady.  Down to Buena Creek Rd, where I turned right and took this nice route.  I stopped by the octagonal building to switch gloves and have a small energy bar.  The downhill was nice here, although my cyclometer quit registering a couple of times until I tightened up the magnet on the front spoke.  Over to Santa Fe Ave, riding until turning onto Las Posas Rd.  Again, keeping the pace steady but not overly fast.  Took San Marcos Blvd over to Discovery St, getting over to Craven Rd and riding by the university.  Normal route from here back to Mission Rd, and into Escondido with an eventual turn onto Centre City Pkwy.  Other than hitting a fair amount of lights here, I made decent time, legs felt just fine.  Home the normal way, with enough juice to motor up the last two little climbs.

Avg speed = 17.4 mph. Total mileage = 41.7 mi
Avg heartrate = 138 bpm
Total elevation gain = 1310'

https://www.mapmyride.com/workout/427415817

2013 Tour de Julian

Met John at his house and loaded up his bike, hit the road at 6:30.  The start was in that field just outside of downtown, and we got there about 7:30, a little early but now I know how long it takes to get there from John's place.  The weather was clear at the start and a little chilly, but not enough to wear full protective gloves and tights.  I had ear warmers on and my light full-finger gloves and was just fine.  Headed through town to the 78 and down to Pine Hills Rd.  I got off to a somewhat slow start, so the lead riders had enough distance on me that I couldn't catch them.  It took me awhile to catch John, who started with them.  We rode on Eagle Peak Rd, Boulder Creek Rd, and Engineers Rd.  Starting near the end of Boulder Creek Rd, the first significant climb began.  It continued for much of the route on Engineers Rd, about 5 mi at 5% average grade.  There is only one nasty section, the rest is quite manageable.  Not too many riders, so I didn't see very many people on this section.  I felt really good at the top, no lower back pain.  I had stretched quite a bit before the start of the ride, so maybe that helped out.  Stopped at the sag stop, refilled my bottle and waited for John.  Then we headed over to Sunrise Hwy for the long trek up to the top.  It starts at 4650' and ends at 5950', and there really aren't any steep parts, just some long stretches of climbing. Again, I felt good on this section, keeping a decent pace but not killing it.  Waited at the top for John and had a PB&J sandwich and banana, again refilling my bottle.  On the downhill, John and I rode together, I waited for him after the only minor climb and again at the turn back onto the 79.  This last stretch has a little climbing, nothing major, then a nice steady downhill into Julian.  The route then took us for a couple of miles down the Banner Grade before turning onto Wynola Rd and climbing back to the start, via Farmers Rd.  The route took me by Camp Winacka, Camp Julian Oaks (formerly Camp Virginia), and Camp Stevens, and by the turnoff to Camp Cedar Glen.  The last climbing section was bad but not as bad as I had feared.  My legs held up really well throughout the ride, cardio could have been in better shape.  At the end, we had apple pie and ice cream, it was pretty good.  Then we drove back home.  All in all, a good day and a good ride!

Avg speed = 16.3 mph. Total mileage = 54.6 mi
Avg heartrate = 152 bpm
Total elevation gain = 3680'

https://www.mapmyride.com/workout/422635227

10-27-2013 Ride

Solo ride from home over to church in the afternoon.  I was rushing because I needed to get there early enough to check whether I could find my charger for the Touchpad (I did).  Took the Sunset Dr route.  Then I met Joe, and we headed over to Juniper St and then to Idaho Ave, which has a really steep section to get over to the 78.  Then we headed out to San Pasqual Rd and jogged over to Old Milky Way, connecting back to the 78.  The wind was at our backs going out, which made it easier riding.  I was still a little worn out from the previous day's ride.  Out to Bandy Canyon Rd, which we took back to Highland Valley Rd.  On this section, I met a guy who was a triathlete, just recently back from the Hawaii Ironman.  Lucky him, he is retired and spends much of his time training and enjoying it.  Up the grade there, slowly, where I waited at the top for Joe.  We stayed together down to I-15, then he split off to head back to church, and I rode home to make dinner for Ann's birthday.

Avg speed = 16.3 mph. Total mileage = 26.8 mi
Avg heartrate = 143 bpm
Total elevation gain = 1060'

https://www.mapmyride.com/workout/420228945

10-26-2013 Ride

Solo ride in the morning, after getting back from Israel on the previous day.  I had slept through the night, felt pretty good as a result.  It was foggy at the beginning of the ride.  Headed over to Highland Valley Rd, where it was pretty cool as well.  On the first climb, I felt okay but not super strong.  Still, I powered up the climbs here as best as I could.  By the citrus grove, the fog was gone, although the weather was still cool, a fine October day.  I kept a decent, not great, pace on the flats after coming down from the high point.  Out Dye Rd and over to San Vicente Rd, where I turned right, intending to add mileage.  I kept on this road all the way to its end.  It serves as the access road for San Diego Country Estates, and this was the first time I had seen this community.  It looked pretty nice.  Headed back, staying on San Vicente Rd and then following the same route through Ramona that the Tour de Poway takes, getting onto the 78 and heading downhill.  I felt good on the initial slight downhill section and kept it together when it got steeper, only braking once or twice on the sharper left curves.  It felt like the wind was working against me in this section.  I got to the bottom and stayed on the 78 until turning onto Old Milky Way, taking it over to San Pasqual Rd and out of the valley.  My legs were feeling just fine, a little surprising since I hadn't done really any riding (other than a 1 hr stationary bike workout) in almost 2 weeks.  Headed home by taking the route behind the mall and then standard way home.  Again, the last little climbs went well, not super fast but I didn't feel like I had to struggle up them.  I would have preferred to have some more elevation in this route, to be ready for the greater challenge next week.

Avg speed = 17.0 mph. Total mileage = 51.6 mi
Avg heartrate =144 bpm
Total elevation gain = 2150'

https://www.mapmyride.com/workout/418012473

10-18-2013 Ride

Stationary bike at work for 60 min in the morning at work, watching an Alias episode and listening to music on my phone. I rode at level 14 and felt pretty good, although it's a different workout, more muscle-building than cardio.

Level = 14
Avg heartrate = 153 bpm
Calories burned = 790
Distance = 21.8 mi

10-13-2013 Ride

Time trial route, starting from home.  I had initially planned on not riding too fast, but Dave was feeling good and setting a fast pace, so I kept up.  John rode as well.  I just tried to stay with them and create separation on the climbing sections.  Was able to keep it above 10 mph on the climb up to Poway Rd without feeling totally gassed at the top.  I had a pretty good stretch on Sabre Springs Pkwy, where I climbed the first part above 15 mph.  Then I dialed it back.  The rest of the ride was pretty standard, not much push in my legs at the section by the hospital, and we cruised at the end, nobody really going for an all-out sprint.  Finished in 54:17.  This may be the last time I do this time trial route with the others, since Dave is moving in a couple of weeks.

Total mileage = 23.1 mi
Avg heartrate = 144 bpm
Total elevation gain = 960'

https://www.mapmyride.com/workout/408272353

10-12-2013 Ride

Initial solo ride around the neighborhood, going up Azucar to Duenda Rd and over to W Bernardo Dr.  I took it to RB Rd and back over to Duenda Rd, looping back to W Bernardo Dr and taking it down to Aguamiel Dr, then back home.  It was light enough that I didn't really need my front light.  John was there by then, and he and I headed by the park over to Highland Valley Rd.  A guy from HP, Stuart Altman, was also riding this way, and we rode generally at the same pace to the first climb, when he took off.  I was able to stay with him for about the first third of the climb, and I kept him in my sights for the entire climb, although I was really working hard.  I waited for John at the top, and we rode together to the next climb, with me keeping a lower pace to not get too far out in front.  I kept it really dialed back on this short steep climb and waited for him again at the top.  We rode together until the last climb in this section.  Again, the wait at the top and continuing the ride.  Through this part, we kept going through foggy areas, then it would clear, then get worse again.  We stayed together down to the 67.  He was riding pretty well.  Same thing on the 67 until the start of the climb to the pass by Mt Woodson.  I kept it above 10 mph but didn't push the pace.  My bike was working and sounding just fine after I tightened the bolts holding my rear dropouts onto the frame.  Together down to just before Poway Rd, where I pushed it a little bit and created some separation that stayed until the bottom of the first descent from Scripps-Poway Pkwy.  I motored up and waited for him at Stowe Dr, then we stayed together down to Pomerado Rd and over to Escala Dr.  On the downhill, he got out in front, as I was riding the brakes at the steeper section.  It has a short, steep uphill section followed by a longer gradual incline, and it was a challenge at the end of this ride.  We made it okay, then back home the normal way.  Even though it wasn't a high-intensity workout for me, I had a good ride and felt fine the rest of the day.  In the afternoon, Ann and I went down to Mission Beach and rented beach cruisers to ride around for a couple of hours.  Nice time.

Avg speed = 17.1 mph. Total mileage = 43.0
Avg heartrate =141 bpm
Total elevation gain = 2230'

https://www.mapmyride.com/workout/408256839

10-11-2013 Ride

Stationary bike at work for 60 min in the morning at work, listening to music on my phone. I felt able to maintain a pretty high output level throughout the workout with the level at 13.  I think I'm ready to push it up to 14 again.

Level = 13
Avg heartrate = 155 bpm
Calories burned = 800
Distance = 22.7 mi

10-08-2013 Ride

Solo ride over lunch from work, heading over to Camino del Norte and taking it to Carmel Mountain Rd.  I was feeling pretty good, it was one of those days where it always seemed like the wind was at my back.  Over to Rancho Carmel Dr/Sabre Springs Pkwy and out to Poway Rd.  I wasn't trying super hard to put in a big effort, but I was moving along pretty well.  Down to Oak Knoll Rd and onto Pomerado Dr.  Here, it seemed like the wind was really helping me, and I kept up a good pace all the way down to the freeway.  Then it was slower as I climbed back to work.  I slowed down more than I would have liked on the last climbing section, but otherwise I felt good about my effort.

Avg speed = 18.6 mph. Total mileage = 19.6 mi
Avg heartrate = 144 bpm
Total elevation gain = 690'

https://www.mapmyride.com/workout/406862059

2013 Tour de Poway Metric Century

We'd been having Santa Ana conditions, so I was worried about the wind and dryness.  It turned out that the wind seemed to help more than hurt, but the heat and dryness were definitely a factor for me.  Rode it with John and Dave, and we all parked by the Smoothie King, then rode over to the start at Old Poway Park.  Start was good, it was a little chilly at the beginning.  I felt good on the climb up to the 67, nobody passed me this time, and I recorded 15:36 as the time from Espola Rd up to the top of the climb just before the turn. Waited for John and Dave to get there, then we continued.  I kept a pretty fast pace up to the the top of the grade by Mt Woodson and waited for them again.  On the downhill, they got out ahead of me and into a group with a tandem, and I couldn't close the gap.  I tried, mightily, to make it up, but I was riding solo and just didn't have enough juice to close it.  It stayed there after the turn onto Dye Rd and around to Warnock Dr and San Vicente Rd.  We turned right on Hanson Ln, then left on Ashley Rd, whicdh connects into 7th St.  We rode to Elm St, skipping the first rest stop and keeping on to W Haverford Rd, taking it over to the 78.  Down the 78, both John and Dave got out ahead again, I just can't keep with them on the downhills.  I was slower on the turns, still not wanting to get into a situation where I was carrying too much speed and having to make a sharper turn.  They stayed out ahead until I reeled them in on the flats before Bandy Canyon Rd.  We stayed on the 78 and rode together until the base of the hill climbing out of the valley.  My cyclometer had quit reading my speed for a second time, so I don't know how I did on this little climb.  It felt okay but not super fast.  I waited for them at the top, then we continued down to BVP, taking it to Beethoven Dr and using the route behind the mall to get to Del Lago Blvd and onto the freeway.  I had put space between them again on the little climb over the freeway, then some more on the climb before the park.  We stopped at this rest stop, where they were just opening up.  Refueled with a couple of cookies and some Gatorade, then we continued on.  Up W Bernardo Dr, where I was slowing down due to the heat. low humidity, and starting to feel tired.  Turned on RB Rd and rode over to Camino San Bernardo, again out on my own.  Then it was down to Dove Canyon Rd and onto Carmel Valley Rd.  I was able to keep my speed above 10 mph for this climb, but it was a struggle.  I waited for them to catch up at the top, then we rode together on the downhill and around to Camino del Sur.  As soon as it started to climb a little, they fell back, so I dug in and rode solo up to Camino del Norte, where there were a couple of 50-mile riders.  I turned onto Pomerado Rd and waited for them.  We rode together down Pomerado and through the turn onto Metate Ln.  Around this time, my left inner thigh started balking a little bit, and I got worried that it might get worse.  I dialed it back a little bit, slowing up to the turn onto Community Rd.  We rode together to Poway Rd, then I kicked in for the last stretch to go for the best possible time and benefiting from a tailwind and a slight downhill.  Turned on Aubrey, then another turn on Midland Rd to the finish, completing the ride in 3:25:03.  I left it pretty much all out on the course (see heartrate below!), but my legs held up until the end without cramping, just barely.  After a short rest, we headed over to Smoothie King, where Ann met us for some much needed cold refreshment.

Avg speed = 18.0 mph. Total mileage =61.4 mi
Avg heartrate = 157 bpm
Total elevation gain = 3020'

https://www.mapmyride.com/workout/402653443

10-05-2013 Ride

Solo, easy ride in the morning to loosen up my muscles in preparation for the Tour de Poway.  Headed down by the park, then up Pomerado to Oak Knoll Rd, not really pushing the pace at all and just keeping things steady.  The Santa Ana winds kicked up during the ride and were pushing me on this initial section.  They helped a little bit on Poway Rd, then I was riding into the wind on Sabre Springs Pkwy and Rancho Carmel Dr.  I slowed down here and worked into the wind.  Over to Carmel Mountain Rd, then home via W Bernardo Dr.  It was a nice ride, no super exertion but feeling good to be out on a nice day before it got too hot and windy.

Avg speed = 16.9 mph. Total mileage = 20.1 mi
Avg heartrate = 132 bpm
Total elevation gain = 690'

https://www.mapmyride.com/workout/402004419

10-03-2013 Ride

Stationary bike at work for 60 min in the morning at work, listening to music on my phone. It had been awhile since I did this kind of workout, so I kept the level at 13.  Felt generally fine, perhaps a little stronger in the first half than the second.

Level = 13
Avg heartrate = 152 bpm
Calories burned = 780
Distance = 22.1 mi

09-28-2013 Ride

Ride over to John's house to meet up with him and Dave, taking the normal route.  I left around 6:17, and I didn't really need my headlight, although I kept it on for awhile and used by taillight to give me greater visibility.  I made pretty good time over there, keeping it above 11 mph on the climb up to his house but running my heartrate up pretty high (175 bpm).  We headed up to the top of Pomerado Rd, then down onto Miramar Rd and over to UTC.  The bike lane on this road is really awful, actually in both directions.  It was much better as we got into the UTC area, where we stayed on the road until climbing up to the left turn onto N Torrey Pines Rd.  Throughout this section, we traded leads among the three of us.  We headed into La Jolla via Torrey Pines Rd, all three riding together on this little climb.  Then we turned left on Girard Ave and then right on Pearl St, then took a left onto La Jolla Blvd.  This is a really nice road to ride, relatively flat and quite smooth, with traffic circles instead of lights.  We merged onto Mission Blvd, rode through Pacific Beach and took a left on Grand Ave, cutting over onto Balboa Ave.  There's a climb here of a little more than a mile, and I was able to keep it above 10 mph with a struggle.  Past Genesee, I stopped and waited for John and Dave, then we headed out riding together, with me and John trading leads.  We turned onto Kearny Villa Rd and took it back to Pomerado Rd, with the gradual climb back to the top.  Again, I kept it above 10 mph at the end with an effort, and John wasn't too far behind.  He's in good cycling shape.  We rode back to his house, where I had a soda and a short rest before retracing my route to get home.  I was okay on this part, tired but my legs were working and not feeling any tightness.  It was starting to warm up but the weather cooperated with us for the most part on this ride.

Avg speed = 17.6 mph. Total mileage = 58.7 mi
Avg heartrate = 148 bpm
Total elevation gain = 1920'

https://www.mapmyride.com/workout/395868147

09-27-2013 Ride

Early morning ride before work, leaving home a little before 6:30.  It was cold at the start, about 50 deg.  I rode by work, not much gas in the tank on this little climb.  Then over to Camino del Norte and connecting to Carmel Mountain Rd.  I went down to Poway Rd via Rancho Carmel Dr/Sabre Springs Pkwy, then back to Pomerado Rd via Oak Knoll Rd.  Around this time, I met up with a guy who was riding in to work from Chula Vista (!).  I led out for him for basically the entire stretch down to the freeway.  I would get away from him on any of the little uphill sections, then he would catch up at a light or on the downhills.  He was appreciative of the pulls I gave him, and his presence caused me to put more effort into this part of the ride than I would have otherwise.  I finished with a little bit of struggle on the last two little climbs, working myself back into decent cycling shape.

Avg speed = 17.8 mph. Total mileage = 20.1 mi
Avg heartrate = 148 bpm
Total elevation gain = 600'

https://www.mapmyride.com/workout/395862087

09/22/2013 Ride

Time trial route, starting from home.  I rode with Dave and John, hadn't been riding much, just a mid-week ride since the ugly ride up to Julian.  I rode okay, keeping up with them and keeping it above 10 mph on the climb up to Poway Rd.  But I could tell that my cardio was out of shape.  On the last sprint stretch, I could keep up with Dave and John but couldn't pass them.  Finished in 56:10.

Total mileage = 23.1 mi
Avg heartrate = 151 bpm
Total elevation gain = 1040'

https://www.mapmyride.com/workout/395860615

09-18-2013 Ride

Solo ride on a Wednesday from home, before going to work.  I left a little after 6:00, and it was dark at the start, so I had my lights on.  Headed through the neighborhood to RB Rd and over to Camino del Sur.  A little ways on this road, and I saw a couple of other cyclists ahead.  I tried but couldn't catch them, as they were really motoring.  I closed the gap on the little hill before San Dieguito Rd, but that's where they turned, so I lost them.  Stayed on Camino del Sur until the 56 bike trail, heading west.  I was able to keep my pace above 20 mph on the little uphill stretch between the two slight downhills.  Down to El Camino Real, where I felt like I had a decent ride up to Del Mar Heights Rd.  Down and around to San Dieguito Rd, heading back home via the Three Witches climb.  Here, I was able to keep my pace above 10 mph, mostly above 11 mph.  I retraced my outgoing route on the way back, not super strong or pushing the pace.  Finished in under 2 hrs.

Avg speed = 17.5 mph. Total mileage = 33.9 mi
Avg heartrate = 142 bpm
Total elevation gain = 1330'

https://www.mapmyride.com/workout/387567835

09-18-2013 Ride

Solo ride before work on a Wednesday, heading through the neighborhood to RB Rd and over to Camino del Sur.  It was dark when I started, so I had both lights on.  I took it over to San Dieguito Rd and down into Fairbanks Ranch, riding over to El Camino Real.  On the climb up toward Del Mar Heights, I was able to keep it above 10 mph (a little surprising).  Then it was down to connect with the 56 bike path, which I took up to Camino del Sur.  I did okay on this section, maintaining a pretty good pace.  Then I headed back the way I'd come.  It felt good to get out on the road in the early morning.

Avg speed = 17.5 mph. Total mileage = 34.3 mi
Avg heartrate = 142 bpm
Total elevation gain = 1330'
http://www.mapmyride.com/us/escondido-ca/09-18-2013-route-292713909

09-13-2013 Ride

Solo ride from home up to Julian, during a Fellowship Camp weekend.  When I left the house at 12:45, it was about 90 deg.  I hadn't thought it would be that hot.  Headed over the freeway and up BVP to the road by San Pasqual High School, taking it down into the valley.  Got onto the 78 via Milky Way.  As I was heading west, I had a tailwind.  Made it up to Ramona okay, although I could feel the heat, and I might have overdone it a little.  I chose not to stop at the corner AM/PM and refuel, which turned out to be a big mistake.  Instead, I rode over to the Old Julian Highway and stopped for a bit to have a gel pack and some water.  For whatever reason, this section of the ride was just awful.  I had no drive in my legs, and my back was acting up.  I gritted it out all the way to Santa Ysabel, going super slow up all of the climbs and not even being able to keep a decent pace on the flats.  At that point, I stopped at a convenience store and got a large Gatorade, then sat out on the seats outside, refilling one of my water bottles and drinking the rest.  I was thinking about stopping there, it had been that bad.  Instead, I decided to try the first climb out of Santa Ysabel and see how it went.  It was a little slow, but I was steady in my pace and not feeling so bad.  Legs had recovered, I was probably quite a bit dehydrated, and my back felt okay.  I made it up to Wynola, struggling a little on the last climb into that town, and recovered pretty well on the flats and downhill sections through and past town.  Then it was another slog up into Julian.  This second climb didn't seem as bad as I had remembered it, and it's only a mile after the turnoff to the scout camps into town.  Not overly steep, but I was really glad to come around the last bend and see the stop sign up ahead.  Ann had driven up, and she passed me when I still had about 3 miles to go.  I'm glad she didn't stop because I probably would have put my bike in the car and called it a day.  As it was, I finished reasonably well, legs holding out great, no cramping and just a little quivering in my calves.  Finished in about 3:10, which was slower than the last time I'd ridden up there.  Next time, I'll take more breaks and feel better in the middle section.

Avg speed = 12.7 mph. Total mileage = 40.0 mi
Avg heartrate = 1?? bpm
Total elevation gain = 4160'

https://www.mapmyride.com/workout/385698757

09-08-2013 Rides

Ride from home over to W Bernardo Dr, heading to Dave's house via the normal route, when I realized I'd forgotten my helmet.  So I raced back home, got it, and raced over to his house.  Got there a couple of minutes late, and we started off, all four present.  Jim started out fast, but I was trying to keep my pace down.  Still throughout the ride, various guys would lead out and I was foolish enough to stay with them.  We all rode together to the base of the little climb up to Poway Rd.  John was riding fast at the beginning of this climb, so I stayed with him until he slowed down, then I kept the pace up to finish by keeping my speed above 10 mph.  We gathered back up at the top and rode together down Poway Rd until Jim started to drop back.  We waited for him just past Pomerado Rd, then rode together until John and I split away.  He and I rode until beyond the turn at Sabre Springs Pkwy, when he fell back on the incline section.  I stayed with John and Dave on Ted Williams Pkwy, and on Pomerado Rd Dave led out with me following.  I took the lead and kept the pace going.  As Dave started to fade a little bit, I sensed John coming on the left, so I let it all hang out and led to the turn at Rios Rd (I paid for this effort later).  Finished in 56:10.  On the ride home, my legs were really tired, so I took RB Rd to W Bernardo Dr and basically coasted home.

Total mileage = 24.6 mi
Avg heartrate = 135 bpm
Total elevation gain = 1010'

https://www.mapmyride.com/workout/378332455

Second ride in the middle of the afternoon, riding from home to church via the Juniper route.  It was pretty warm, windy from the west, and my legs were completely worn out.  I met up with Joe at church, and we headed over Broadway to Mission Ave and out, right into the wind.  It was particularly bad on the stretch between the I-15 and Nordahl Ave.  I was really struggling, and Joe wasn't far behind in the suffering.  We settled into something of a rhythm, and I found some strength reserves to keep going out to Palomar College, where we turned around and had the benefit of a tailwind all the way back into Escondido.  It was nice, although my legs wouldn't allow me to take full advantage of the push.  We cut through using the Hale Ave route over to Valley Pkwy and back to church.  On the way home, I took Centre City Pkwy and just ground it out, with no drive left in my legs.  The wind worked against me on the stretch over Lake Hodges, and it was pretty slow.  I was really slow going up the hill toward the park, the slowest I've been there in a long time.  In hindsight, this was a ride that I wasn't ready for.

Avg speed = 16.4 mph. Total mileage = 28.6 mi
Avg heartrate = 129 bpm
Total elevation gain = 700'

https://www.mapmyride.com/workout/378610193

09-07-2013 Ride

Ride, starting in the dark, over to John's house.  I had the front and back lights on and kept the front light on for about half of the ride over there.  It worked okay.  I kept my pace down, knowing I was going to be putting in a lot of miles.  Standard way over there, decent effort up the last little hill to his place.  At his house, I met up with him, Dave, and Jim, and we headed over to Scripps-Poway Pkwy.  I set a fairly good pace on the initial climbs and waited for the others to gather before heading down and back up for the last climb.  I kept my pace above 9 mph for the entire climb up, which I don't remember being able to do anytime in the past.  It was an all-out effort toward the end.  Then we headed up the 67 into Ramona, with John and me riding ahead and waiting for the others at the tops of the little climbs.  We basically stayed together after Mt Woodson down into Ramona, going through town and turning onto the 78.  I got some separation from the others on the little climbs before the long downhill.  I kept it dialed back on the downhill section, as there's generally not a lot of road to work with.  We were riding into a little bit of a headwind, which slowed me down some.  We regrouped at the base by the turn onto Bandy Canyon Rd and took it over to Highland Valley Rd.  The climb there went okay, but I slowed down on the latter portion as the effort and heat started to take their toll.  From the top, we basically rode together to Pomerado Rd, with me and John getting out in front toward the end.  My cycle computer lost about 10 minutes of riding time during this section.  We took Pomerado Rd back up to Poway Rd.  I was riding with a dialed back pace when a fit looking guy passed me, so he and I traded leads for awhile until he dropped back when the road inclined before Bernardo Heights Pkwy.  The others had slowed down quite a bit, so I waited by the hospital for several minutes for them.  Then we generally rode together, with Jim lagging a bit, until the turn onto Poway Rd.  Jim fell back, so the three of us rode to Springhurst Dr.  On this last climb, John kept up a very good pace for about 2/3 of the way up, and I was wondering if he was going to crack before the top.  He did slow down, and I finished at a decent pace but put in a significant effort to do so.  I had a soda at his house and refilled one water bottle for the ride home.  This last section was slow, as the temperature was in the 90s and I was worn out.  I took Poway Rd down to Sabre Springs Pkwy and back via Carmel Mountain Rd and Camino del Norte.  Nothing of note in the last part, other than it felt good riding when I had a tailwind or was going downhill, not so good otherwise.  Definitely glad to be done when I got home.  My legs held out well, but I was really tired out by the effort.

Avg speed = 16.9 mph. Total mileage = 64.2 mi
Avg heartrate = 141 bpm
Total elevation gain = 3080'

https://www.mapmyride.com/workout/377506085

09-06-2013 Ride

Stationary bike ride before work, listening to music on my phone. I got off to a good start but didn't finish as strongly as I would have liked.

Total mileage = 22.75 mi
Total calories = 800
Avg heart rate = 156 bpm
Level = 13

09-04-2013 Ride

Solo ride over lunchtime from work, down by the park and up Pomerado Rd  The wind was pretty steady from the west, and the temperature was probably in the low 90's.  I didn't feel all that strong, so I kept plodding along, not feeling inclined to push the pace at all.  Over to Poway Rd, then heading west down to Sabre Springs Pkwy.  This stretch into the wind was a workout, but it was easier after the turn, particularly past Ted Williams Pkwy.  I turned on Carmel Mountain Rd and took it over to Camino del Norte.  This section was slow, uphill and into the wind.  After that, I basically coasted back to work, not pushing the pace and glad to be done because of the heat.

Avg speed = 17.5 mph. Total mileage = 19.2 mi
Avg heartrate = 141 bpm
Total elevation gain = 690'

https://www.mapmyride.com/workout/375052439

09-02-2013 Ride

I originally planned on a different ride with John, but he had called the night before to let me know that May's health wasn't good and he needed to stay with her.  So I set up a last-minute ride with Joe, meeting him at the Park 'n Ride by the mall.  I rode over there, and then we took Beethoven Dr to BVP, heading up to the 78.  On the flats, Joe was riding with me, as I dialed my normal pace back just a bit.  I got out ahead of him on the climbs, but he was riding well.  We took the 78 then, once it turned into Ash St, over to Mission Ave, then followed this road all the way to Rancho Santa Fe Rd.  On this relatively flat stretch of the ride, I was leading out and pushing the pace, and Joe was keeping up well.  We rode over to Palomar Airport Rd, again staying pretty well together except for one little uphill section.  The ride after that, down to El Camino Real, was nice.  Then we headed south, where there is a short gradual incline followed by a nice gradual downhill.  We turned on Olivenhain Rd and took it over to Rancho Santa Fe Rd, using that to connect to El Camino del Norte.  This road has a gradual climb of about 1.3 mi, not bad, then an easy ride over to Del Dios Hwy.  At this point, we stopped and I handed some of my water over to Joe to tide him over on the last climb.  The wind was generally behind us, so it seemed like an easy climb back up.  I was able to keep my pace above 11 mph for all of the climb, waiting at the first top for Joe, then riding back just a little bit to where he was, not all that far behind.  We rode together for awhile, then I pushed the pace on the last uphill sections to keep it above 11 mph.  This last section really isn't that bad when you're in shape, and I just powered through, waiting for Joe after the turn onto Via Rancho Pkwy.  He kept going, still riding strong.  I finished strongly as well, getting to the top of the ride and going fast down the last hill.  We stopped at the McDonalds for a cold drink before splitting up, and I headed home into a fairly steady breeze.  I was pretty well done by this time, with tired legs but no pain.  I was a little slow going up the hill before the park, but I was able to save some energy for the final climb back to the house.  All through the ride, I kept my pace above 11 mph. which I felt was a decent accomplishment.  I felt tired at the end but recovered pretty quickly.  It wasn't as humid as the ride on Saturday, but the latter part, after the sun came out, was hotter.

Avg speed = 16.9 mph. Total mileage = 47.1 mi
Avg heartrate = 136 bpm
Total elevation gain = 1600'

https://www.mapmyride.com/workout/372603837

08-31-2013 Ride

Ride over to Dave's house, having to push it because I lost track of time and forgot that we were going to start at 6:30.  That was the fastest I rode over to his house in quite awhile.  The day was overcast and cloudy, with unusually high humidity.  We headed down Pomerado Rd and up Highland Valley Rd to Bandy Canyon Rd.  I struggled on this section, probably because of a combination of the weather and my not having ridden many steep climbs recently.  John and I stayed together after this, down into the San Pasqual Valley.  Dave eventually caught up.  I stretched it out after the turn, then slowed down for John to catch up.  Dave was lagging during much of the ride; he had been out in the previous afternoon (also hot and humid) trimming trees, so he was not at peak form.  We headed up the 78, and the others stayed with me until the climbing started in earnest.  I felt like I had a good ride here, keeping my pace above 8 mph for the whole time and above 10 mph for much of it.  I waited about 12 minutes at the light in Ramona before the others showed up, then we continued on the 67.  We all rode together until the little slope before Highland Valley Rd.  After the light, I waited for the others to pass, then we all rode together briefly before John and I got ahead.  He stayed with me for awhile and dropped back, but he still had a good ride up to the crest by Mt Woodson.  I was really sweating on this ride, much more so than I can recently remember.  We headed over to Scripps-Poway Pkwy and down, working against the wind coming from the west.  The sweat was dripping into my right eye on the downhill, so I kept my pace fairly slow.  We headed down to Pomerado Rd and turned right.  I kept a decent pace on this section, but I was definitely feeling the effects of the exertion and humidity.  After finishing at Dave's and having a quick soda, I headed home the normal route, very slowly.  After the ride, I was tired but not sore, and my legs felt okay throughout the day.

Avg speed = 17.2 mph. Total mileage = 48.3 mi
Avg heartrate = 147 bpm
Total elevation gain = 2400'

https://www.mapmyride.com/workout/371108377

08-30-2013 Ride

Stationary bike ride before work, listening to music on my phone. I felt better than the previous week, especially early in the workout.  I didn't get as tired at the end as the previous week, but it was still tough to finish things off.

Total mileage = 22.5 mi
Total calories = 790
Avg heart rate = 155 bpm
Level = 13

08-27-2013 Ride

Solo (for the most part) ride during lunch heading out Via del Campo to RB Rd and over to Camino del Sur.  It was really hot in the middle of the day, and that affected how fast I was riding.  I kept it at a decent but not super-fast pace, heading over to Carmel Valley Rd.  I saw a rider waiting at the corner and wondered whether he was part of the HP lunch ride crew.  I kept riding, and sure enough around Del Mar Heights Rd here they came behind me in a pace line.  I hopped on and stayed with them as they got onto the 56 bike trail.  This group wasn't fooling around, and everybody but one rider stayed together in a pace line on the first gradual uphill section, then down to the beginning of the second uphill section.  At this point, the pace line fell apart as the riders generally broke down at the high pace.  I kept going and passed them, holding onto the lead for about 2/3 of the way before one of the riders sprinted past me and I couldn't match his pace.  I closed on him near the top and passed him as he slowed down to wait for the others.  That was probably the fastest I have ever ridden that section of the bike trail.  After that, the combination of the exertion and the heat caused me to slow down to about the same pace I had early in the ride.  I turned on Carmel Valley Rd and took it back to Dove Canyon Rd, then over to RB Rd, retracing my route from there.  It was a good workout for me, particularly given the high temperatures.

Avg speed = 18.5 mph. Total mileage = 23.0 mi
Avg heartrate = 146 bpm
Total elevation gain = 940'

https://www.mapmyride.com/workout/371116739

08-25-2013 Ride

Time trial route, starting from home.  Dave and John rode, although John was not interested in setting a PR this time.  So I kept the pace a little more modest, riding with Dave, who is starting to round into cycling shape.  We rode up past Poway High School together, then all three downhill.  I didn't push super hard on the hill up to Poway Rd, and we rode together for most of the next section, separating from John near the turn onto Sabre Springs Pkwy.  We rested at the turn onto Ted Williams Pkwy, then rode together until John and I put some separation on Dave.  On Pomerado Rd, I pushed the pace about as hard as I could up to the hospital, then the three of us rode back at a pretty fast pace to Dave's house.  Dave set a season PR, and he's riding faster now.  I finished in 54:36.

Total mileage = 23.2 mi
Avg heartrate = 143 bpm
Total elevation gain = 990'

https://www.mapmyride.com/workout/365684981

08-24-2013 Ride

Ride from the parking lot by the Olive Garden in CMR over to John's house.  I'd originally planned on riding all the way over from home but had a flat I needed to fix.  I was concerned I was going to be late, so I kept a pretty fast pace over to his place, riding through fairly heavy fog and mist.  Kept a good pace up the last little hill.  At his house, met up with him and Dave, who was a little late (he rode over from his house).  We headed back downhill, then up Poway Rd all the way to the 67.  This climb is somewhat steep at the start but doesn't have any sustained steeper sections after that.  I was able to keep my pace above 8 mph the whole way, faster at the beginning when I was riding on fresh legs.  Still, I felt pretty good on this climb, considering I hadn't climbed much in quite awhile.  We took the 67 into Ramona, trading leads after regrouping at the crest in the road by Mt Woodson.  We followed the Tour de Poway route through Ramona, again staying together for the most part, I dialed my effort level back a bit.  John was riding strong and generally keeping up on the flats and slight uphills.  Over to the 78, where we turned back toward Ramona.  As we got there, a couple of riders on tri-bikes passed by, so I hoofed it and caught up with them, passing them on the slight uphill, then riding with them at a fast pace back into town.  I waited for John and Dave at the corner by the 67, then we headed back south.  We all stayed together until the road started grading up.  At this point, I saw another rider a fair distance ahead, so I set out to catch up with him.  I did, but it took me until the road grade increased by the Mt Woodson trailhead.  I passed him on the climb and led out, but he wasn't too far behind.  Stopped at the crest to wait for John and Dave, and we all rode back to Poway Rd and down.  This is a sketchy route on a bike, with a couple of sections where there isn't much of a shoulder and close traffic to deal with.  Took it down to Pomerado Rd, where Dave split off and headed home.  John and I continued back to his house the normal way, and he really set a brisk pace on Poway Rd back to Springhurst Dr.  He started up this hill fast but faded pretty quickly.  I was able to keep it above 11 mph the whole way, winding it out on the exertion scale.  Back to the car the normal way, keeping a pretty good pace and feeling in decent shape.  I was a little slow on the small climb on Sabre Springs Pkwy but reasonably fast the rest of the way.

Avg speed = 18.1 mph. Total mileage = 51.0 mi
Avg heartrate = 145 bpm
Total elevation gain = 2780'

https://www.mapmyride.com/workout/364759559

08-23/2013 Ride

Stationary bike ride before work, listening to music on my phone. It was a workout for me, even at the lower level, since I hadn't been on the stationary bike for about a month.  I was pretty well drenched with sweat at the end.

Total mileage = 22.0 mi
Avg heart rate = 154 bpm
Level = 13

08-22-2013 Ride

Solo ride after work and a big lunch at Souplantation with Yi.  Headed through the neighborhood, keeping a modest pace but not pushing it throughout the ride.  Out RB Rd to Dove Canyon Rd, then up Carmel Valley Rd (kinda slow), turning on Black Mountain Rd and taking it over to the 56 bike trail.  Headed east and continued onto Ted Williams Pkwy, going up to Pomerado Rd.  I had a favorable wind during this portion of the ride.  All the way down Pomerado to the freeway, then home the normal way.  It felt good to get out in the afternoon and exercise rather than sit around the house and snack.

Avg speed = 16.4 mph. Total mileage = 20.6 mi
Total elevation gain = 720'

https://www.mapmyride.com/workout/364758559

08-20-2013 Ride

Ride from Jesco to work after dropping my car off in the morning (it needed a new radiator).  I had my bag packed with my work clothes and computer, but it didn't seem to be much of a burden on the way there. The pace was fast until I got into RB and had to climb the little hills.

Avg speed = 17.2 mph. Total mileage = 7.5 mi
Total elevation gain = 510'

https://www.mapmyride.com/workout/364754711

Rode home the normal route in the afternoon after work.

Avg speed = 19.3 mph. Total mileage = 2.4 mi
Total elevation gain = 40'

https://www.mapmyride.com/workout/364757871

08-18-2013 Ride

Ride over to Dave's house for the time trial route with the other three.  At the beginning, I asked John if he was ready to break his PR, and he said he was willing to try.  So we headed out fast, with me leading the way up RB Rd to Espola, waiting at the high point past the high school for Jim and Dave.  I was giving it pretty close to my max effort, based on my heartrate.  On the climb up to Poway Rd, I was well over 180 bpm as I kept my pace close to 11 mph for the entire small stretch.  On Poway Rd, John and I traded leads, with me leading out more and pushing the pace.  I spread it out a little bit on Sabre Springs Pkwy, again going at a high pace for me.  Same thing on Ted Williams Pkwy, slowing down at several points for John to catch up.  By the time we got onto Pomerado Rd, I was starting to feel the effects of the high output.  I led on the slight uphill section to the hospital, and we waited for the others to catch up before finishing.  Dave led out after I started ahead, and we bracketed John.  As Dave slowed, I passed them both and pushed it to the turn, where John gave it a final push to the finish.  He finished in 53:26, shattering his old PR.  I finished in 52:20, nearly as fast as I could have ridden on this day.

Total mileage = 23.3 mi.
Avg heartrate = 158 bpm
Total elevation gain = 850'
http://www.mapmyride.com/routes/view/260549847

08-17-2013 Ride

Ride with Jim, John, and Dave from Jim's house, after having not ridden for over a week (in Israel).  We headed out through the neighborhood via Poblado Rd to Matinal Rd, then on to RB Rd and out to Camino del Sur.  Took this to Carmel Valley Rd, getting ahead of the others on the climbs and staying with them on the flats.  Over to Del Mar Heights Rd and then to El Camino Real.  That little climbing section before the high school is short but fairly steep.  Down to the 56 bike trail, which we took back to Camino del Sur.  On the section from Carmel Valley Rd, John and I stayed together for a little while on the first part, but he could stay with me when I kicked it into a higher gear.  I felt decent on this section, not super strong.  Back to Carmel Valley Rd, then a relatively slow ride up to Black Mountain Rd and beyond.  Down to Dove Canyon Rd, which we took over to RB Rd and back to Matinal Rd.  From there, normal route back to Jim's house, then home.  I had to get back early to go to LAX and pick up Ann from her trip to China.

Avg. speed = 17.2 mph. Total mileage = 32.0 mi
Avg heartrate = 139 bpm
Total elevation gain = 1290'

https://www.mapmyride.com/workout/358736537

08-04-2013 Ride

Ride over to Dave's house for a time trial route with him, Jim, and John.  Jim was late because he had to repair several inner tube blowouts before he found the problem with his rear tire and replaced it.  We all kept a fairly modest pace at the start, staying together until the turn south on Espola, where Jim fell back.  We waited for him at the light, and I tried to keep everybody together.  On the climb up to Poway Rd, I kept it in my large chainring and did okay, not going all out.  We gathered at the top and stayed pretty much together on Poway Rd, with Jim lagging behind on the last little hill before the turn.  I stayed back with him, and we caught up with Dave and John who waited for us after the turn.  Slow and steady on Sabre Springs Pkwy, riding with Dave, similar on Ted Williams Pkwy, riding with Dave and John.  We gathered together and started out that way on Pomerado Rd but split when John kept a fairly fast pace.  He and I rode together past the hospital, then paused briefly for the others to join us.  On the last downhill, I started out in the lead and kept it until John and Dave passed me in a fast sprint.  I pumped up to their speed, then put it into high gear and passed them in a near all-out effort for me.  The last sprint felt pretty good.  Finished in 59:20.

Total mileage = 23.3 mi
Avg heartrate = 129 bpm
Total elevation gain = 1000'

https://www.mapmyride.com/workout/346485665

08-03-2013 Rides

Ride in the morning with Jim, John, and Dave, the first time in a long time that we had all ridden together.We left from home, my intention being to take it easy.  Headed over the freeway to BVP, taking it up to the 78.  I chased down a guy who was out in front of us on the freeway, but I didn't really try to catch him until we got past the high school..  I waited at the top of that little hill for everybody to gather up.  We got onto Citrus Ave by the 78, and it was John and I riding together on this section, with Dave and Jim trailing.  Took this road all the way to El Norte Pkwy, and we all rode together here down to Centre City Pkwy.  I was trying to ride slow, but Dave and Jim were riding behind, Jim being out of cycling shape.  John and I ended up riding ahead on Centre City out to Deer Springs Rd, and we stayed generally together, although I got out a little bit ahead on the second gradual climb.  On Deer Springs Rd and Twin Oaks Valley Pkwy, we stayed pretty much together, keeping our pace very modest.  We got onto Mission Ave via Richmar Ave and Firebird Ln, then took it all the way to Centre City Pkwy, with Jim in particular lagging back.  On Centre City Pkwy around 13th Ave, Jim got a flat, so we helped him fix it before continuing on.  On the stretch over the freeway, John pushed the pace, but I was able to pass him about halfway across the bridge while going close to all out.  I finished strong, not really feeling like I had stretched it out for any extended period during this ride.

Avg speed = 17 mph. Total mileage = 34.3 mi
Avg heartrate = 129 bpm
Total elevation gain = 1060'

https://www.mapmyride.com/workout/345788261

Solo ride in the afternoon, nothing better to do since Ann was in China.  I intentionally kept the pace low, intending to have a nice ride.  Headed through the neighborhood to RB Rd and over to Dove Canyon Rd.  It was breezy but nice and cool, almost an ideal temperature for riding.  On the climb up Carmel Valley Rd, I took it easy but steady.  Coasted down to Camino del Sur and took it to its end, then turned around and headed back, staying on this road all the way to RB Rd.  Again, I took it easy on the little climbs, enjoying the evening and the ride.  Followed RB Rd down to W Bernardo Dr, hoping that they finish paving that downhill section, which is really awful in the bike lane.  Home the normal way, feeling good at the end.

Avg speed = 17.2 mph. Total mileage = 19.7 mi
Avg heartrate = 131 bpm
Total elevation gain = 820'

https://www.mapmyride.com/workout/345790295

08-01-2013 Ride

Solo ride over lunch from work, following the extended short loop.  It was a little breezy and warm but not hot.  I felt decent on the ride, although I was really slow on the little climbs on Twin Peaks Rd and Camino del Norte.  I really need to work toward attacking these little climbs and powering through them.

Avg speed = 18.4 mph. Total mileage = 16.5 mi
Total elevation gain = 640'

https://www.mapmyride.com/workout/345787729

07-28-2013 Ride

Rode over to Dave's house for the time trial route.  Jim and John were supposed to ride, but Jim backed out. I tried to keep my pace the same as John's, not pushing the pace.  On the stretches with any significant grade, he slowed down, and I wasn't always aware of it until I had gotten out in front.  I would slow down and catch up with him.  On the little climb up to Poway Rd, I kept it mild in effort.  We generally stayed together for the rest of the ride, with me slowing down when I got out ahead.  I think John was tired from the previous day's ride.  Finished in 56:04.

Total mileage = 23.1 mi
Avg heartrate = 141 bpm
Total elevation gain = 980'

https://www.mapmyride.com/workout/340249049

07-27-2013 Ride

Solo ride initially, getting some miles in before meeting up with John and Dave at his house.  My cyclocomputer was broken, so I had to keep my time using the elapsed time feature on my heartrate monitor.  I rode through the neighborhood and up RB Rd to Via del Campo, crossing over to W Bernardo Dr and taking it to Bernardo Center Dr.  Then I took Camino del Norte over to Pomerado Rd, headed north and turned right on Stone Canyon Rd.  This road has steep little sections at the beginning and end, and it's flat to slightly uphill in between.  Left on Martincoit Rd and down (pretty steep) to RB Rd, riding over to Dave's house.  John, Dave, and I took Pomerado Rd north down the freeway, then W Bernardo Dr up to RB Rd, continuing up and over to Dove Canyon Rd.  We took this road over to Carmel Valley Rd, up the little hills (I didn't really push the pace here) and staying on it to the 56 bike trail.  I started out at a moderate pace here, and John was hanging with me for most of the first little climbing section.  There was a rider ahead of us, and I picked up the pace to try and catch him.  He was going pretty good, so that although I was able to close the gap a fair amount by riding hard across the downhill section and up the second slight uphill, he was still ahead of me when we got to Camino del Sur, where he turned.  We kept on the 56 bike trail all the way to Sabre Springs Pkwy.  I dropped my pace and rode essentially at the same speed as John, getting out a little bit on the climb up to Black Mountain Rd and again on the little climb before the freeway.  By this time, Dave was slowing down.  I slowed down as well but still got out ahead of him.  We went down Sabre Springs Pkwy to Poway Rd, then up to Midland Rd, which we took to get over to Twin Peaks Rd. Over to Espola Rd, and up this gradual climb (this one seems steeper going down than it does riding up).  After we all got back together at the top, we rode pretty fast back to Dave's house, with each person taking a turn out in front and keeping it fast.  I headed home via RB Rd to W Bernardo Dr and the normal route from there, feeling good at the end and throughout the day.

Avg speed = 17.5 mph. Total mileage = 48.7 mi
Avg heartrate = 140 bpm
Total elevation gain = 3150'

https://www.mapmyride.com/workout/339458959

07-26-2013 Ride

Stationary bike ride before work, listening to a This America Life podcast on my Touchpad.  Apparently, I was feeling the effects of reduced miles in the previous week plus, as I really struggled in the second half to keep any kind of pace when the resistance level was higher.

Total mileage = 22.0 mi
Avg heart rate = 153 bpm
Level = 14

07-25-2013 Ride

Solo ride after work, heading up Azucar Way and through the neighborhood to RB Rd, over to Via del Campo and connecting to W Bernardo Dr.  Over to Bernardo Center Dr and on to Camino del Norte, heading up to Carmel Mountain Rd, then onto Rancho Carmel Dr.  The wind was coming in pretty steadily from the southwest.  I made decent time on this section, turning onto Ted Williams Pkwy and benefiting from the tailwind.  Left on Pomerado Rd, which I took all the way down to the freeway, then heading home the normal way.  I felt pretty good on this short, relatively easy ride, although my heartrate was spiking in the little sections where I put out a sustained effort.  It recovered quickly, though.

Avg speed = 18.3 mph. Total mileage = 16.9 mi
Avg heartrate = 141 bpm
Total elevation gain = 1130'

https://www.mapmyride.com/workout/338080157

07-19-2013 Ride

Solo ride in the morning from Aunt Polly's house, heading over to Tooley Rd and up the 59 to Grand River Rd, this time heading east into Howell.  This road takes you through the old downtown, which is quaint.  There are a lot of lights on this road, and its looks like suburbia beyond the downtown section.  I kept going, riding past Lake Chemung and turning on Hughes Rd, starting to head back and riding around the lake.  The road eventually turned into an unpaved section, and I got a little worried that it wouldn't cross Highland Rd (Hwy 59) like I expected.  But I stuck it out and it did get to an intersection, which I took and headed west.  This road goes through the newer section of Howell, and it looks pretty nice as well.  I then rode back to Polly's house the same way I came out of her neighborhood.

Avg speed = 16.4 mph. Total mileage = 22.4 mi
Total elevation gain = 640'

https://www.mapmyride.com/workout/338077059

07-18-2013 Ride

Solo ride from Aunt Polly's house, 3440 Bowen Red in Howell, MI. I had rented a bike from a bike shop on the MSU campus. It was a mountain bike, so my pace wasn't as fast. I headed over to Tooley Red, then to Hwy 59 to get to Grand River Rd.  I headed west toward Fowlerville, riding through pretty farmland and nice little towns.  Fowlerville was gearing up for its annual fair, we missed it by a week.  I continued on Grand River Rd to Webberville, turning around at the stoplight and heading back by retracing my route.  I hadn't worn my sunglasses, so riding back east into the sun was a little uncomfortable.  My hands got a little numb from the unfamiliar pressure points on the mountain bike handlebars.

Avg speed = 17 mph. Total mileage = 26.1 mi
Total elevation gain = 370'

https://www.mapmyride.com/workout/330913151

07-13-2013 Ride

Ride over to John's house, following the normal way to Pomerado Rd and then the usual way to his place.  I kept my pace steady but not all-out, although I did ride fast up the last little hill.  We headed up to the top of Pomerado Rd, then down to Kearny Villa Rd, where we traded leads and rode fast.  Over to Balboa Rd, and more of the same all the way to the bottom of Soledad Mountain Rd.  I took it pretty easy on this climb, which really isn't all that bad.  Except for a couple of short steeper sections, it's very manageable.  Stopped and had an energy bar up by the cross while I waited for John to show up.  He wasn't too far behind me.  We headed down Via Capri, and I'm really not liking that way of coming down.  Riding the brakes the whole way, it's just not that fun or safe.  We headed over Hidden Valley Rd to N Torrey Pines Rd and took this gradual climb, staying on the road by the golf course and down to the highway by the beach.  We then rode over to the 56 bike trail and took it to Rancho Penasquitos Blvd, keeping a fast pace on all of this section.  Poway Rd back to that same hill, then back to his house.  I rested a bit, as it was very humid on this morning and I was sweating quite a bit.  On the way home, I retraced my path, but I didn't have any energy left.  Legs were fine, just tired.  I should have eaten more before the ride.  Home via RB Rd to W Bernardo Dr, coasting whenever I could.

Avg speed = 17.1 mph. Total mileage = 62.6 mi
Avg heartrate = 138 bpm
Total elevation gain = 4010'

https://www.mapmyride.com/workout/326905905

07-12-2013 Ride

Stationary bike ride before work, no music because I didn't connect to CloudMusik. I inadvertently chose Level 13, and I rode it pretty fast throughout the hour.

Total mileage = 23.1 mi
Avg heart rate = 152 bpm
Level = 13

07-07-2013 Ride

Solo time trial route, starting from home.  I thought that John might meet me at Dave's house, but he didn't show.  I was a little tired from the previous day, and my lower back was bothering me when I straightened up.  I started off at a good, but not blistering, pace.  Good pace at the turn and up to the top of the little climb by the high school.  I also felt really good and had a fast ride up to Poway Rd.  The section on Poway Rd was okay but not as fast as when I could trade leads with others.  Pretty good speed up Sabre Springs Pkwy, but it wasn't an all-out effort.  I didn't stop and kept onto Ted Williams Pkwy, with a decent stretch.  On the ride to the hospital on Pomerado Rd, I again could have benefited from others riding with me to set the pace and give a draft.  Good finish, not a blistering pace but still okay.  Finished in 52:25, the fastest I've ridden this route in quite a while.

Total mileage = 23.3 mi
Avg heartrate = 150 bpm
Total elevation gain = 1440'

https://www.mapmyride.com/workout/323669877

07-06-2013 Ride

Solo ride from home, leaving a little before 6:30.  I had to convince myself to get out on the bike, because my lower back is sore.  As a result, I took a moderate pace, not too slow but not burning it either.  Headed over the freeway and onto BVP, taking it to the 78 and then getting onto Citrus Ave.  Over to El Norte Pkwy, then down to Broadway.  Over to Country Club Ln, then onto Centre City Pkwy.  This little climb was slow for me.  I turned left on Mesa Ridge Rd, and the piece under the freeway was really slow.  Over to Deer Springs Rd and down to Buena Creek Rd.  I stopped for a snack break by the octagonal building, then headed over to Santa Fe Ave, which turns into Mission Rd.  Left onto Pico Ave, then right on Richmar Ave to get to Twin Oaks Valley Pkwy.  I got onto Barham Dr and took it to Meyers Ave to connect to Auto Park Way.  Then I took Country Club Dr, where the amount of land they are clearing out for the new neighborhood of houses is pretty incredible.  Over to Harmony Grove Rd, taking this back to Hale Ave and 9th Ave to get to Valley Pkwy.  Over to Quince St and eventually back onto Centre City Pkwy, taking the normal route home from here.  Near the end of the ride, my back was giving me trouble whenever I had to stop and start pedaling again.

Avg speed = 17.2 mph. Total mileage = 43.2 mi
Avg heartrate = 132 bpm
Total elevation gain = 2270'

https://www.mapmyride.com/workout/320619165

2013 Scripps Ranch Old Pros Ride

Scripps Ranch Old Pros ride with John.  It was foggy and misty on the drive over, and the weather stayed overcast for me in the first half of the ride.  We got up near the front of the group for the start, but I wasn't clipped in at the beginning and that slowed me down.  Once I got into rhythm, John and I were able to ride with a large group of riders who were all at the front.  I wasn't having to work too hard, but it was necessary to keep alert in the pack, as a lot of the riders were moving around quite a bit.  After we turned off Sorrento Valley Rd onto Vista Sorrento Pkwy, the pace slowed down.  I pushed it and got up to the front of the pack, helping set the pace up this gradual uphill to Carmel Mountain Rd.  I kept with the lead group up El Camino Real and down the hill toward San Dieguito Rd, staying with them all the way over to Del Dios Hwy.  Once I turned right here, I slowed down somewhat, but the leaders started to put some distance on me.  I stayed loosely connected to them over to the climb and had a good climb, keeping it over 11 mph all the way.  We turned right on Rancho Dr, by which time the pack had spread out too much to be a group.  I stopped at the SAG stop on this road and waited for John.  Once he got there, we had some fruit and a short break.  I didn't see him when he left and started back on the route, so he probably had 3-5 min on me before I got going again.  There's a short, steep little climb to get back to Via Rancho Pkwy, and I was feeling good on the climbs.  Good time on this section, moderate pace across the freeway, then I kept a fast pace on Pomerado Rd, trying to catch up with John.  I saw him in the distance, but it was a chore to ride up to him, since there weren't many little uphill sections where I could close the gap.  I finally caught him at the light at RB Rd.  Just beyond, we stopped for another short break to say hi to Dave and Rachel.  Then John and I rode together over to Scripps-Poway Pkwy, trading leads and benefiting from the draft, including some other riders at times.  I felt reasonably good going up the hill to the top of Pomerado Rd, keeping my pace above 9 mph the whole way and feeling like I gave it a good effort.  At the top, my average speed was reading 19.9 mph, so I knew I had a chance for a good ride.  I pushed the pace on the downhill section, again trading leads with John.  Once we turned onto Willow Ranch Rd, I kicked it up a notch and powered up the uphill sections to get to the finish at Hoyt Park.  There was one brief time on Carroll Canyon Rd when I felt a little tightness in my left quad, but it wasn't a problem.  My legs and cardio held up well throughout the ride, and I finished in record time, managing to average 20 mph and not overdriving my heartrate.  I felt good about this accomplishment.

Avg speed = 20.0 mph. Total mileage = 48.7 mi
Avg heartrate = 151 bpm
Total elevation gain = 3220'

https://www.mapmyride.com/workout/319369859

06-28-2013 Ride

Stationary bike at work for 60 min in the morning at work.  I tried to access Netflix via the network but the connection speed was too slow.  Frustrating!  Instead, I listened to music on my phone. Legs were tired from all of the exercise in the past week, so I dialed my effort level back.  Finished stronger than I started, though.

Level = 13
Avg heartrate = 140 bpm
Calories burned = 760
Distance = 21.7 mi

06-27-2013 Ride

Solo ride in the morning before work, heading out through the neighborhood and intending to keep a high pace.  I had gone for a run the previous evening after work, which went pretty well (3.4 mi in a little over 30 min), so my legs (calves in particular) were sore from this unexpected exertion.  Out to RB Rd and over to Camino del Sur, then Carmel Valley Rd.  I kept a decent pace on the little uphill sections on Camino del Sur.  It started out clear but I rode into some fairly dense fog as I got closer to the coast.  Stopped for a banana break before I headed up the 56 bike trail.  I was slow on the first gradual uphill section but did better on the second section.  Headed back via Camino del Sur, a little slower than I would have liked on the gradual climb into 4S Ranch.  Took RB Rd down to W Bernardo Dr and got back home the normal way from here.  Felt good throughout the day from the workout, although my legs were a little sore.

Avg speed = 18.5 mph. Total mileage = 26.7 mi
Avg heartrate = 140 bpm
Total elevation gain = 2090'

https://www.mapmyride.com/workout/319368309

06-26-2013 Run

Posted this long afterwards.  Run around the default neighborhood route, not super fast, probably because I hadn't been running regularly.

Total distance = 3.41 mi

Elapsed time = 30:43

https://www.mapmyride.com/workout/312852317

06-25-2013 Ride

Solo ride from home to yoga, following the Highland Valley route.  Started well and felt decent on the early parts of the climb up Highland Valley, struggled a little bit near the top but not too badly.  The ride into and across the valley was fine, but it was a chore heading west, as I had to battle a brisk headwind for much of the time.  Again, I started out okay on the climb out but couldn't maintain 10 mph and had to slow down.  It must have something to do with the energy transfer from my cardio to my legs because my cardio is in good shape, and my legs generally feel strong.  Once I got to BVP, I followed the normal yoga route, having to deal with the headwind (not as bad) as I headed west.  Got to church with plenty of time to spare, but I ended up leaving my helmet and gloves on the curb when I put my bike in the car.  Luckily, Stasi and Kim saw them and picked them up for me.

Avg speed = 16.9 mph. Total mileage = 21.0 mi
Avg heartrate = 137 bpm
Total elevation gain = 1420'

https://www.mapmyride.com/workout/319366551