03-31-2013 Ride

Solo ride on Easter after church.  I headed through the neighborhood to RB Rd and over to Camino del Norte, turning left and taking it over to Pomerado Rd.  On the early part of the ride, I didn't notice the wind, which built up later on.  I took Pomerado up to Scripps-Poway Pkwy and headed east, now with the wind at my back.  I made good time on the first climb, keeping it above 10 mph the whole time.  On the last climb up to the 67, I had my best ride here in a long time, riding from the turnout up to the white sign in about 10:30, keeping the pace above 9 mph the whole time, I think.  This exertion took a lot out of me and, in hindsight, was a mistake.  I headed down toward Lakeside on the 67, and the fast downhill sections were scary due to a swirling crosswind.  I was on the brakes a couple of times.  After this part, I was slow for the rest of the ride, no drive in my legs and battling headwinds for much of the time.  I took Lakeside Ave over to Riverside Dr and used it to connect to Riverford Rd and El Nopal.  The wind and tired legs were slowing me down.  I connected to Mast Blvd via Magnolia Ave and struggled over to the 52 bike trail.  Started out pretty well on this section but quickly lost steam and went slowly up to the top.  I took a break here, eating a banana and resting for a bit.  The downhill was nice but right into the wind, so I was just pedaling along.  Right before the loop to get onto Santo Rd, I rode by a rattlesnake lying on the pavement, and it gave me a huge adrenaline rush (not great).  Took Santo Rd over to Clairemont Mesa Blvd, fighting the climb up to Ruffin Rd.  The Kearny Villa Rd section was the slowest I had ridden this road in a long time, I just had no energy and the crosswind was tough to handle.  I did okay going up Pomerado Rd, wanting to stop and take a break and resisting the temptation.  Near the top, the wind was at my back, which helped me out when I needed it.  It was a fast ride down the hill to Scripps-Poway Pkwy, then slow on the section to Poway Rd.  I headed up to Community Rd to add some mileage, took it over to Twin Peaks Rd and up to Espola Rd.  It was a slog going up this shallow climb, and there wasn't much relief going back into RB because of a stiff headwind.  Again, I was having to pedal on tired legs.  I kept on RB Rd to W Bernardo Dr, then took it down to Aguamiel Rd and up the final climb, slowly, to finish at home.  My legs held up, no cramping, they just wouldn't respond after the early exertion.  My cardio was also decent, I just need more leg strength that probably won't be there for the big ride in April.

Avg speed = 16.3 mph. Total mileage = 58.9 mi
Avg heartrate = 138 bpm
Total elevation gain = 3940'

https://www.mapmyride.com/workout/251621450

03-30-2013 Ride

Solo ride in the morning, still a little sore from the kettlebell workout on Wednesday.  I didn't really feel the effects during the ride other than a slightly lower output level from my legs.  Headed over the freeway and onto BVP, which I took up to the 78, turning right and getting onto Citrus Ave.  Over to Washington Ave, then down to Hale Ave.  This long stretch is slightly downhill all the way, nice, but has a lot of stoplights, not so nice.  Turned right on Auto Park Way, then left on Howard, using it to connect to Harmony Grove Rd.  On this section, it seemed like I had a little headwind, couldn't get any speed up on the flats.  On the climb by Elfin Forest Rd, I did really well, keeping my speed above 11 mph the whole way and feeling pretty good.  Down San Elijo Rd and left on Rancho Santa Fe Rd, little climb here.  I turned right on La Costa Ave and took it all the way down to PCH.  This is a really great route, at least in this direction.  It has a significant drop just after the turn, then it's basically rolling flat for the rest of the way.  On PCH, I had a decent ride. I took the bike route closer to the beach, which is a nice way, although it's a short steep section on 15th St back up to PCH.  I stopped here for a banana break, then got back on PCH.  Turned on Carmel Valley Rd and taking it over to El Camino Real, turning right and staying on this road as it turned into Carmel Mountain Rd.  This section has a steady uphill grade, not too bad but it goes on for a while.  It's a nice road to ride on.  Turned left on Carmel Country Rd, which has a pretty steep downhill section.  I don't think I'd want to ride this road in the other direction.  Got onto the 56 bike trail and took it to Rancho Penasquitos Rd.  This section of the ride was the lowest energy section for me, not sure why.  Rancho Penasquitos Rd to Poway Rd, turning right on Sabre Springs Pkwy and heading over to Springhurst Dr.  Up this little climb, which was a chore near the top.  Then Springbrook Dr to Scripps-Poway Pkwy, which I took up to Community Rd.  That climb after Pomerado Rd was another chore, but I handled it pretty well.  Down Community Rd, which is also quite steep, and over to Twin Peaks Rd.  I took this up to Espola Rd, then back in to Poway.  On the climb, which isn't bad at all, I passed Kevin Miller, who was riding with another rider.  I caught another rider on the downhill after the climb, and he basically hung on my wheel all the way down to the bike bridge across Lake Hodges.  Took the Pomerado Rd route and felt decent on the little climb before the park.  On the last uphill on Aguamiel Rd, I struggled at the end, happy to be done.

Avg speed = 17.5 mph. Total mileage = 72.7 mi
Avg heartrate = 143 bpm
Total elevation gain = 2710'

https://www.mapmyride.com/workout/251614104

03-28-2013 Ride

Solo ride after work, leaving from home and riding down to the park, then up Pomerado Rd to Ted Williams Pkwy.  I had done a kettlebell workout on the previous day, and my lower back and hamstrings were really sore.  It wasn't too much of a problem during the ride, although I didn't have the full leg drive I would normally expect.  I headed up Ted Williams Pkwy, a little slow on the little climbs, then turned right on Rancho Carmel Dr, where I rode pretty well.  Right on Carmel Mountain Rd and over to Camino del Norte, taking this over to Bernardo Center Dr.  Then home following the normal route from work, with the exception of taking W Bernardo Dr down to Aguamiel and back up the final little climb.  The weather was really fine, with just a little wind to contend with.

Avg speed = 17.8 mph. Total mileage = 16.5 mi
Avg heartrate = 133 bpm
Total elevation gain = 1080'

https://www.mapmyride.com/workout/250250104

03-26-2013 Ride

Stationary bike at work for 45 min in the morning before work, listening to music on my phone.  I rode at a pretty high cadence and worked up a good sweat, going for more of a cardio workout than a strength workout.


Level = 12
Calories burned = 550
Distance = 16.5 mi

03-24-2013 Ride

Solo ride in the morning, feeling low-energy from the start from the previous day's ride.  Headed down by the park and up Pomerado Rd to RB Rd, then up to do the first part of the time trial route.  Even on this gradual uphill section, I knew it was going to be a long day in the saddle.  I had no push in my legs.  They held up during pedaling, but I couldn't generate any drive.  My cardio was fine as well.  Headed up to Poway Rd, pretty slow on the last ascent, and down to Garden Rd.  I turned here and headed over to Scripps-Poway Pkwy via Sycamore Canyon Rd.  This road is basically uphill all the way and fairly steep in parts.  Then it was down to Community Rd (fast downhill here) and over to Twin Peaks Rd.  I connected with Ted Williams Pkwy and rode over to get to the 56 bike trail.  By this point, even the smaller uphill sections were a workout.  Down to Camino del Sur, which I took back into 4S Ranch, turning on RB Rd.  Down to W Bernardo Dr and home the usual way from there.  I'm hoping that my fitness comes back quickly.  Need to put in some miles this week to get my legs used to multiple-day riding again.

Avg. speed = 16.4 mph. Total mileage = 36.6 mi
Avg heartrate = 139 bpm
Total elevation gain = 2800'

https://www.mapmyride.com/workout/248976186

03-23-2013 Ride

Solo ride from home after getting back from a trip to Israel on the previous day.  I didn't get much chance to do workouts during the trip, just a couple of fairly short runs.  So I didn't know how my fitness would be.  The weather for this ride was just about perfect, overcast and cool, no sun during the entire ride.  Headed out across the freeway and up Via Rancho Pkwy, which is a good way to judge fitness.  I couldn't power up this climb but did okay.  Headed over to Del Dios Hwy and down this road, turning right at El Camino del Norte to head over through Rancho Santa Fe.  Took this road, which has a lot of ups and downs, over to Rancho Santa Fe Rd, connecting to Olivenhain Rd, which turns into Leucadia Blvd at the El Camino Real intersection.  Here, there is a short climb where I tried to keep my pace about 10 mph.  No luck, although it can be done.  I just didn't have either the fitness or the drive to make it happen.  Headed down to the PCH and turned left, heading south.  There were a lot of walkers, runners, and cyclists, but I didn't see a lot of cyclists going my direction.  My pace was decent, not great. At the place where Via de la Valle connects in, I stopped for a break, ate a banana, and almost left my phone there (had to circle back and pick it up).  Pretty good pace heading into Del Mar.  I was able to keep my pace about 10 mph going up Torrey Pines, much of the way was about 11 mph.  But it was a chore, and my heartrate was up in the 170's.  Headed over to Genesee Rd and used it to connect to Eastgate Mall.  Got onto Miramar Rd and took this back.  This is a really bad road, smelly and bumpy for much of the way.  I have to figure out alternate routes to get back from this area.  I was feeling the effects of not having ridden here, not able to keep any decent pace on this relatively flat section.  Chugged up Pomerado Rd, again not feeling strong, having my chain come off before the last little climb.  Then it was down into Poway, on maintenance mode with no real drive left and some muscle tightness (no cramps).  Back to RB Rd and home via the W Bernardo Dr way.  I felt okay at the end, tired muscles but no soreness.  Hoping it won't take long to get my cardio and pedaling fitness back on track.

Avg speed = 17.3 mph. Total mileage = 56.7 mi
Avg heartrate = 146 bpm
Total elevation gain = 3500'

https://www.mapmyride.com/workout/247747200

03-16-2013 Run

Posted this long afterward.  Run from the David north along the coast until I got to the stairs, where I turned around.  This might have been the run where I started out with Pedro but ended up outpacing and leaving him behind.  Not such a good thing, in retrospective.

Total distance = 2.82 mi

Elapsed time = 25:00

https://www.mapmyride.com/workout/247742246

03-13-2013 Ride

Solo ride after work.  I got home and found that I had a flat on my rear tire, so I swapped it out with the new Gatorskin tire during the repair.  I was flying out to Israel the following day, so I didn't put a lot of effort into this ride, preferring instead to take it easy and use the ride as a stress-reducer.  Headed through the neighborhood up to RB Rd and out toward 4S Ranch.  I turned right on Alva Rd to get an idea of where Guangjin Li lives and took this road through his neighborhood, looping back onto Alva Rd and continuing on RB Rd, turning right on Camino del Sur.  Headed out all the way to the 56 bike trail, making pretty good time on the little incline section before Carmel Valley Rd.  I was riding into a steady wind on the 56 bike trail, so I took it easy.  Down to Carmel Valley Rd, which I took all the way back into 4S Ranch, again taking things pretty easy.  Up Dove Canyon Rd, turning right on Camino Bernardo and heading over to RB Rd.  Took this to Matinal Rd, then back home through the neighborhood.

Avg speed = 16.4 mph. Total mileage = 28.0 mi
Avg heartrate = 123 bpm
Total elevation gain = 2170'

https://www.mapmyride.com/workout/247733046

03-12-2013 Ride

Stationary bike at work for 45 min in the morning before work, listening to music on my phone.  I inadvertently entered level 15 and didn't notice it until I felt that I was really struggling to keep my cadence.  I stayed with this level, and it was a very different workout, more focus on strength-building than on cardio.

Level = 15
Avg heartrate = 129 bpm
Calories burned = 520
Distance = 13.3 mi

03-11-2013 Ride

Stationary bike at work for 30 min.

Level = 12
Avg heartrate = 134 bpm
Calories burned = 338
Distance = 10.3 mi

03-10-2013 Ride

Solo ride from church, right after church, heading over Broadway to Mission Rd and turning left.  I was riding into the wind here, and it was a challenge.  Headed out to Pico Ave and used it to get over to Richmar Ave and onto Twin Oaks Valley Pkwy.  This is a generally uphill route, with the steeper section at the end, and I was still riding into a wind coming from the northwest.  Then I headed down Champagne Blvd, slowed down by the headwind.  On the flats here, I got my tire in a groove and had a momentary flash of crashing but got out of it.  Rode over to Old Castle Rd and took this inland.  The climb here was tough.  My legs were tired from the previous day.  I kept my pace above 10 mph on the first U section but conked out and slowed down on this second section of the climb.  As it leveled out later, I got a little faster, but it was definitely warm and I was feeling it.  This climb had a long gradual section at the end that is a challenge.  Then there is a short downhill section followed by another gradual uphill after it connects with Lilac Rd.  On this second climb, I kept it above 10 mph, but it wore me out.  I should have had some more energy food before or during this ride.  At Valley Center Rd, I turned left and should have had some benefit from a tailwind, but the road conditions here are absolutely horrible, and my legs were not cooperating.  I turned on Lake Wohlford Rd and finished the climb up by Valley View Casino, heading over to Woods Valley Rd and back east.  Even though it was downhill, it was really windy, and I was struggling to keep up any pedaling cadence.  But I needed to, because the wind was stiff enough to keep the downhill from maintaining my pace.  I made it to Valley Center Rd and took this downhill, which was fast at the beginning but very slow at the bottom due to the wind in my face.  This section over to BVP was another struggle, then things were a little better on BVP.  My pace wasn't great, but I could keep things going steady.  Took it all the way to Del Lago Blvd, where I turned right and then took a U-turn at the light.  Over the bridge, my pace was okay but the wind was again working against me.  I was slow up the last two climbs and surely glad to be done with this ride.  My cardio was fine on this ride, but my legs were worn out.

Avg speed = 17.2 mph. Total mileage = 48.7 mi
Avg heartrate = 134 bpm
Total elevation gain = 2860'

https://www.mapmyride.com/workout/242274584

03-09-2013 Ride

Solo ride, leaving a little before 11:00, after the rain had generally cleared through the area.  Headed over the freeway to BVP and took it up to the 78, then jogged over to Citrus Ave.  Took Citrus over to El Norte Pkwy, and around this time I felt some very light rain sprinkles, but nothing came of them.  Down to Broadway and on to Jesmond Dene Rd, which I took pretty slowly, managing to stay just above 10 mph on the final climb.  Then on Centre City Pkwy and Champagne Blvd, where I started to get some sunshine.  Over to Gopher Canyon Rd, where this first climb, though not long, really slowed me down.  Not sure what was going on here.  I made good time on the rest of this section, which includes a longer, more gradual climb that was a little bit of a grind.  Turned left on Vista Ave and took it over to Bobier Ave, where I turned right. This road turned into Oceanside Blvd, and it's a pretty good road to ride into Oceanside, although this section was longer in distance than I had expected.  In Oceanside, I turned onto PCH and stopped soon after for a food break (gel pack and a banana).  Then it was back on the bike and through Carlsbad and into Leucadia.  I turned on Leucadia Blvd and headed inland, finally getting a boost from the steady westward breeze that was blowing all day.  This road turns into Olivenhain Rd and then Rancho Santa Fe Rd.  There are a couple of climbs, the second one being about 2 mi and a workout that was wind-aided.  I caught up with another rider around this point, and we rode generally together all the way into Escondido.  He was more of a follower than one to trade leads, which was something of a letdown.  I turned on San Elijo Rd and headed up into San Elijo Hills, then back toward Escondido via Elfin Forest Rd and Harmony Grove Rd.  I rode this section pretty fast, benefitting from the tailwind and the thought that this guy was on my rear wheel. Back into Escondido, making my way over to 9th Ave and onto Valley Pkwy.  I was starting to tire out by this time.  Got onto Centre City Pkwy and made okay time down to the mall.  Crossing the freeway was slow because I was tired and the wind was now working against me.  Back home, struggling on the last two little climbs to keep my speed above 10 mph.  The only place during the ride where my pace fell below this level was on the first climb on Gopher Canyon Rd.

Avg speed = 18.1 mph. Total mileage = 70.8 mi
Avg heartrate = 143 bpm
Total elevation gain = 4120'

https://www.mapmyride.com/workout/241806212

03-08-2013 Ride

Stationary bike at work for 60 min in the morning before work, watching a Dr Who episode on my Touchpad and listening to music.  I'm making progress having a higher output level with better cardio fitness.

Level = 12
Avg heartrate = 137 bpm
Calories burned = 730
Distance = 21.0 mi

03-07-2013 Ride

Solo ride over lunch from work.  It had been raining in the morning, and I was concerned that the weather wouldn't clear enough for me to get a ride in.  But it did, so I headed out Bernardo Center Dr and Carmel Valley Rd, taking this first climb fairly quickly.  Took this road all the way to the 56 bike trail, then motored up to Camino del Sur, riding fast.  This section was probably close to a PR for me.  Back on Camino del Sur, making decent time (seemed a little slow on the small climb to the light at Carmel Valley Rd).  I made decent time on the stretch back into 4S Ranch, then pushed the pace back into RB, taking RB Rd back to Via del Campo.  As a combination of my fitness and some favorable winds, I had a pretty fast time.

Avg speed = 19.5 mph. Total mileage = 21.3 mi
Avg heartrate = 146 bpm
Total elevation gain = 1650'

https://www.mapmyride.com/workout/241517694

03-05-2013 Ride

Stationary bike at work for 30 min in the morning, listening to music from my phone.

Level = 12
Avg heartrate = 134 bpm
Calories burned = 340
Distance = 10.3 mi

03-04-2013 Ride

Stationary bike at work for 60 min in the afternoon, couldn't get the Touchpad to show video so I listened to music instead..

Level = 12
Avg heartrate = 140 bpm
Calories burned = 680
Distance = 20.5 mi

03-03-2013 Ride

Solo ride from home, taking Azucar Way up to Duenda Rd and heading over to the time trial route.  I kept my early pace modest, then picked it up on the route, starting from Alondra Rd.  I wasn't screaming fast, but I put in a solid effort.  Could really feel it, particularly on any climbing sections.  I started out nicely on the little climb up to Poway Rd but ran out of gas about 2/3 of the way up.  Decent pace on Sabre Springs Pkwy but same thing, no drive in my legs.  I was slower than normal on the approach to the hospital, finished strong, time trial time of 54:50.  Rode home via RB Rd to W Bernardo Dr.

Total mileage = 23.3 mi
Avg heartrate = 146 bpm
Total elevation gain = 1420'

https://www.mapmyride.com/workout/240675802

03-02-2013 Ride

Solo ride from home.  I dressed fairly light because it was going to get warm on this day, but that made the start pretty cold for the first 10 min or so.  Headed down by the park and up Pomerado Rd all the way to the top.  I was able to keep it above 10 mph on the last steep section until near the next to last light.  I think with a little more fitness and effort that I can do the whole section.  Headed down to Miramar Rd and turned left on Kearny Villa Rd.  It was warming up, so I switched my gloves out while riding.  Took this road over to Balboa Ave and used it to connect to Garnet Ave and onto Soledad Mountain Rd.  I couldn't keep my pace over 10 mph on this road, there were too many short steeper sections that I couldn't power up.  But I felt pretty good going up.  Looped around the cross and headed down Via Capri and Hidden Valley Rd, riding the brakes nearly the whole way.  Got on Torrey Pines Rd and took it all the way down to the coast, where it was misty and still chilly.  I had to detour through the parking lot because they are still working on the bridge there.  Headed up into Del Mar and connected with a couple of riders who were going at a pretty good pace.  We rode together for awhile, and a couple of others joined us.  Stayed on the 101 all the way to La Costa Ave, keeping a strong enough pace that most of the others couldn't keep up, just a couple of guys hung with me.  Took La Costa Ave to El Camino Real and turned left.  From here, it was basically uphill back into Escondido, with a longer uphill section before I got to Palomar Airport Rd.  After that, it was mostly gradual in the uphill sections.  Took Discovery St over to Craven Ave.  I was starting to wear down from the heat and the high level of effort I put in on the 101 stretch.  So I dialed my effort back.  At the light by Twin Oaks Valley Pkwy, a guy almost ran the red light right in front of me.  A little different timing and he could have hit me.  That got my adrenaline racing.  Headed back into Escondido via Barham Dr to Mission Ave.  Back home the normal way via Centre City Pkwy and over the freeway.  The wind was quartering in my face for this section, so I was relatively slow.  At the stoplight, there was a cyclist stopped, so I headed over to ask him if he was okay.  He had just avoided a crash but was alright.  I headed up to the next light, then turned and got onto the bike path, heading back toward home.  I was pretty tired by here, so I finished as best as I could.  Felt okay at the end, could have used more water on this dry day.

Avg speed = 17.1 mph. Total mileage =73.9 mi
Avg heartrate = 138 bpm
Total elevation gain = 4030'

https://www.mapmyride.com/workout/238855762

03-01-2013 Ride

Solo ride in the afternoon from work, heading over W Bernardo Dr to Bernardo Center Dr and connecting to Camino del Norte.  The weather was warm and very dry.  There was a fair amount of traffic on the surface streets, but it wasn't a problem.  Went over to Carmel Mountain Rd and then got onto Rancho Carmel Dr, taking it to Sabre Springs Pkwy and over to Poway Rd.  Up to Pomerado Rd, then all the way down to the freeway and back up to work via W Bernardo Dr.  This is a decent loop, a little less than 20 mi, in either direction, rolling with no significant climbs, just some uphill sections calling for extra exertion.  The two uphill sections on the way back to work were not anywhere as bad as I thought they might be, just chugging along.

Avg speed = 18.0 mph. Total mileage = 19.4 mi
Avg heartrate = 137 bpm
Total elevation gain = 1070'

https://www.mapmyride.com/workout/238619266