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

06-23-2013 Ride

Solo ride in the morning, leaving fairly early.  I kept my pace down throughout this ride, and my legs were feeling tired from the previous three days of exertion.  Headed over to W Bernardo Dr and up RB Rd, over to Camino del Sur.  Over to Carmel Valley Rd, slow and steady up the slight uphills.  I turned right on Black Mountain Rd and went down to Stargaze Rd, then took it up, slowly, to Laurentian Rd, turning left here and riding up to the end of this cul-de-sac.  I felt fine here, no real difficulties, but I wasn't pushing the pace at all.  Slowly back down to Black Mountain Rd, then left to take it over to Mercy Rd.  The uphill section here before the freeway is deceptively steep in a couple of places.  After the freeway, the ride up Scripps-Poway Pkwy is nice, not steep, just a steady gradual climb up.  I turned on Springbrook Rd then again on Springhurst Rd, taking it down to Poway Rd.  Over to Pomerado Rd, which I rode back to RB Rd.  Then home via the W Bernardo Dr route.  I rode a little faster in the latter part of the ride but still didn't push the pace much.

Avg speed = 15.4 mph. Total mileage = 27.8 mi
Avg heartrate = 123 bpm
Total elevation gain = 2110'

https://www.mapmyride.com/workout/311353595

06-22-2013 Ride

Solo ride from home.  I headed over to Pomerado Rd the normal way, then up to the top.  For the first time ever, or at least in a long time, I was able to keep my pace about 10 mph on the last climb, although it was pretty much an all-out effort near the end.  That felt like a good accomplishment.  Headed down to, and a little beyond, Scripps Ranch Blvd, having to backtrack after I passed it.  This road connects over to Mira Mesa Blvd, which I took down to Camino Ruiz, then over to Calle Cristobal/Sorrento Valley Blvd.  I was still a little gassed from the earlier effort, so I didn't have a lot for this section.  At the base of the downhill and before the turn onto Vista Sorrento Pkwy, I stopped for a break and had an energy bar.  Felt better after this rest.  Then over to El Camino Real via Carmel Mountain Rd.  I took it fairly easy up this gradual uphill section, then downhill and over to San Dieguito Rd.  Here I felt as if the wind was working against me. Over to El Apajo and up to Via de la Valle for the short climb to Del Dios Hwy.  I was saving energy at this point.  I started the bigger climb at slow speed and basically maintained it above 10 mph, with the exception of a short stretch in front of the dam where I slowed down for about 30 sec.  Then it was back on pace and a decent ride up to Via Rancho Pkwy, with no real exertion that I usually experience on this last little section up to the traffic light.  Steady up to the high point of the ride, then fast down to the freeway and across.  Home the normal route.  Cardio is in good shape, but I think my legs were a little worn out from the previous two days of exertion.

Avg speed = 17.8 mph. Total mileage = 48.9 mi
Avg heartrate = 141 bpm
Total elevation gain = 3310'

https://www.mapmyride.com/workout/319364651

06-21-2013 Ride

Stationary bike at work for 60 min in the morning at work, listening to music. I bumped up the resistance level and could tell I was exerting myself more.  This was the first time I logged 800 calories burned in an hour

Level = 14
Avg heartrate = 151 bpm
Calories burned = 800
Distance = 22.0 mi

06-20-2013 Ride

Solo ride over lunch from work, going out Via del Campo to RB Rd, then connecting to Camino del Sur.  The wind was coming generally from the southwest, so I was working against it on the way out, particularly on the section along the 56 bike trail.  Back via Carmel Valley Rd, riding with the wind but not too quick up the hill by Black Mountain Rd.  I stayed on Bernardo Center Dr to get back, hadn't done this little climb in awhile, and it was okay.  I didn't have any real push in my legs during this ride, but I made decent time plodding along.

Avg speed = 18.3 mph. Total mileage = 21.1 mi
Avg heartrate = 146 bpm
Total elevation gain = 1660'

https://www.mapmyride.com/workout/319361145

06-18-2013 Ride

Solo ride to yoga, following the normal route.  The wind was blowing briskly, and it helped me for much of the ride.  The yoga session was the best one I've had in quite awhile.

Avg speed = 18.6 mph. Total mileage = 10.6 mi
Avg heartrate = 139 bpm
Total elevation gain = 720'
http://www.mapmyride.com/routes/view/239771123

06-16-2013 Ride

Easy ride with Jim down by the park, up Pomerado Rd to Ted Williams Pkwy, then back via Rancho Carmel Dr, Carmel Mountain Rd, Camino del Norte, Bernardo Center Dr, and typical way home from work.  I didn't push the pace much at all on this route, just riding with Jim for most of the way.

Avg speed = 16.7 mph. Total mileage = 17.0 mi
Avg heartrate = 126 bpm
Total elevation gain = 1250'
http://www.mapmyride.com/routes/view/229029635

06-15-2013 Ride

Started off with a solo ride down by the park and up Pomerado Rd to Ted Williams Pkwy. I started out feeling good but slowed on the little uphills and took it easy for the most part. Over to Rancho Carmel Dr to Carmel Mountain Rd, then Camino del Notre and back the normal route. Averaged 17.7 mph on this stretch. I met up with Jim at his house, and we headed out over the freeway to Centre City Pkwy. I rode pretty well to the first light, then waited for Jim, and we rode together for most of the rest of the ride. Out to Deer Springs Rd, then back via Twin Oaks Valley Pkwy. We took Barham Dr to Mission Ave, then over to Valley Pkwy via Washington and Tulip. Over to Quince, then 13th to Centre City Pkwy and back the normal way. The last climb to Jim's house was tough but I took it easier at the beginning. Overall, an easy ride from the pace of it.

Avg speed = 16.8 mph. Total mileage = 46.8 mi
Avg heartrate = 129 bpm
Total elevation gain = 2620'

https://www.mapmyride.com/workout/305288733

06/14/2013 Ride

Stationary bike at work for 60 min in the morning at work, listening to music. Same time, level, and distance ridden as the previous week, but I felt like my exertion level was lower, and that was borne out by my average heartrate, which was lower by a full 10 bpm.

Level = 13
Avg heartrate = 145 bpm
Calories burned = 780
Distance = 22.2 mi

06-12-2013 Ride

Solo ride over lunch from work.  Headed out Bernardo Center Dr into a headwind coming from the west, keeping a modest pace up the climb on Carmel Valley Rd and staying on this road over to the 56 bike trail.  Coming back, I had a tailwind and made good time, even though I wasn't putting a high level of effort into it.  The wind was a general help on the way back via Camino del Sur as well.  Again, I was riding steadily but not pushing the pace, especially at the end on the stretch on RB Rd to Via del Campo.

Avg speed = 17.8 mph. Total mileage = 21.4 mi
Avg heartrate = 134 bpm
Total elevation gain = 1650'

https://www.mapmyride.com/workout/302614029

06-09-2013 Ride

Time trial route, starting from home.  Met up with Dave and John and started out.  I had originally planned on keeping a modest pace, but John took off and was riding with a purpose.  So I hung with him and traded leads until we got up to the turn, where I put a little distance on him.  I waited by the light, and we rode together up to the top of the hill and waited there for Dave.  Down the hill and up Espola Rd, where I kept it above 10 mph but didn't wreck myself to get a great time.  We all gathered at the top of Espola Rd and rode together down Poway Rd, with me and John putting some separation on Dave at a couple of points.  I tried to pull John up Sabre Springs Pkwy at a faster pace, but he couldn't hang on.  Same thing on Ted Williams Pkwy, where I slowed down and waited until he caught up.  Then I led out at a pace that he could keep up and ride in my draft.  I repeated this pattern once we got through the light at Twin Peaks Rd, keeping a steady pace (my legs were getting tired) and leading out for John.  We topped the rise by the hospital together and then rode together, fast, down to Rios Rd.  I was really feeling it by this time.  However, it was for a good cause, as John established a new PR of 55:05, 45 sec faster than his previous best.  I finished in 53:10, with opportunity to drop my time by increasing my exertion at several places and riding on fresher legs.

Total mileage = 23.2 mi
Avg heartrate = 145 bpm
Total elevation gain = 820'
http://www.mapmyride.com/routes/view/4958719

06-08-2013 Ride

Started off riding from home over to John's place, following the normal route to Pomerado Rd, then over to to Poway Rd and up Springhurst Dr.  I kept a good pace up this last little climb.  Met up with John and Dave at John's house, then we headed up to the top of Pomerado Rd and down to Kearny Villa Rd.  We traded leading out on this section and kept a fast pace to Clairemont Mesa Rd, which we took over to Murphy Canyon Rd.  There is a long downhill here, and John and Dave got out ahead of me so that I had to push hard to get back together with them.  This road ends in a bike trail that took us into the Qualcomm Stadium parking lot, and we looped around to get to the parking lot entrance off Friars Rd.  We took this west to Mission Center Rd, which starts as a gradual climb that gets pretty nasty at the end.  We took a left on Murray Ridge Rd and rode it up to Sandrock Rd, took a left here and then another left onto Aero Dr, which allowed us to connect to Kearny Villa Rd just east of the 163.  This stretch went fairly quickly, since we had a little wind working in our favor.  The pace was slower to keep contact with Dave.  On the stretch by Miramar MCAS, I got out a little ahead on a couple of places, but we all finished together.  There was some separation on the ride back to the top of Pomerado Rd.  John and I rode together until a little section after a light where he couldn't keep up.  I finished the little climb okay.  We took Pomerado Rd down to Poway Rd, then back up Springhurst Dr.  The second time was alright too, I was a little slower but still rode pretty well.  Back to John's house, then I headed home following the normal route and again benefiting from a little help from a tailwind on the way up to the hospital.  I took RB Rd over to W Bernardo Dr, then followed the usual way home.  I felt pretty good on this ride, not generally working all out, with the exception of a couple places on climbing sections.  My legs were a little tired from the previous day's exercise bike workout, but they held up generally well.

Avg speed = 17.4 mph. Total mileage = 55.0 mi
Avg heartrate = 135 bpm
Total elevation gain = 2840'

https://www.mapmyride.com/workout/298925117

06-07-2013 Ride

Stationary bike at work for 60 min in the morning at work, listening to music. I started a little before 7:00, had gotten in early to work but the alarms were going off in Bldg 65, so I waited until they were turned off.  This was a pretty good workout for me, a lot of exertion to average over 22 mph.  I think my output was lower during the second half of the workout.

Level = 13
Avg heartrate = 155 bpm
Calories burned = 780
Distance = 22.2 mi

06-05-2013 Ride

Solo ride after work, planning at the beginning to take it fairly easy.  Headed through the neighborhood and out RB Rd to Camino del Sur.  The wind was coming in from the west, and it was brisk, so it was a challenge riding into it.  I kicked up the cadence when a guy passed me on the downhill before the bridge and little uphill section.  I caught up to him on the hill, but he passed me and left me in the dust after we got to the flats.  I turned on San Dieguito Rd and took it over to El Camino Real.  Made decent time on the flat section past Fairbanks Ranch.  On the uphill section of El Camino Real heading south, I had a good tailwind to help push me, and I kept my pace near 11 mph for the whole way.  It was fast down to the 56 bike trail, and the wind generally helped me back to Carmel Valley Rd.  I took this road all the way to Dove Canyon Rd, fast up to Camino del Sur and slowing on the small climbing sections around Black Mountain Rd.  Back to RB Rd via Dove Canyon Rd, with a solid effort up to Camino San Bernardo.  I rode fairly fast back home, taking the route through the neighborhood and working it on Matinal Circle.  Near the end of the ride, I could feel the tightness and tiredness in my legs from softball and yoga the previous two nights.

Avg speed = 17.8 mph. Total mileage =30.8 mi
Avg heartrate = 140 bpm
Total elevation gain = 2210'

https://www.mapmyride.com/workout/296113539

2013 San Diego Metric Century Ride

Met John at the Park n Ride by Ted Williams Pkwy, and we drove in the minivan to Mira Costa College in Encinitas, the start and finish point for the 2013 San Diego Century route.  We rode the 69-mile metric century.  We got there in time to start riding at around 6:50, hoping to be done before it got too hot during the day.  The route initially took us up Manchester Ave to Rancho Santa Fe Rd.  Our pace at the beginning was modest, and I started pushing it once we started the fairly gentle climbs on the way to San Elijo Hills.  We stayed on RSF Rd and cut through the area around Lake San Marcos to get onto Discovery Dr.  I was trying to keep up with this young bearded guy who was riding pretty fast.  Over through San Marcos by the university, then on to Auto Pkwy and Harmony Grove Rd, where the first SAG stop was.  I waited a couple of minutes for John, then we headed over to Valley Pkwy via Citracado Pkwy, and down Del Dios Hwy to Via de la Valle.  John and I rode together for this stretch, with just a little bit of separation on the gradual climbs into Rancho Santa Fe.  We headed over to El Apajo Rd, where there was the second SAG stop.  At this one, I refilled my water bottle and had some food to re-energize.  I found that my phone was almost out of power and shut it down to conserve the battery.  Next, we headed up the 3 Witches climb.  I started out fairly slowly but was able to make a good ride of it in the latter portion.  After getting back together with John, we headed on Camino del Sur for a bit, then stopped to wait for Dave to catch up with us and ride along.  The three of us rode pretty much together over to Pomerado Rd, then on to the third SAG stop near the Poway Rd intersection.  We stopped here again for a break, then followed the time trial route to Ted Williams Pkwy, doing this little u-turn around the Park n Ride and heading back to get onto the 56 bike trail.  We took it down to Carmel Mountain Rd and followed this road to Black Mountain Rd, over to Carmel Valley Rd.  Then it was over to Camino del Sur and back down the 3 Witches route.  I got a little ahead of John here and waited at the bottom for him to catch up.  Then we rode together across the flats to El Camino Real, trading leads and keeping the pace pretty fast for this late in the ride, with some of it riding into a headwind.  We headed over Via de la Valle to the coast, and I waited after the turn south for John to catch up so we could ride together here.  I ended up leading the pace for nearly this entire stretch, and I was getting pretty worn out.  We turned inland just as we got into Encinitas, then traced our way back to the starting point, benefiting from the tailwind (finally) to push us to the end.  My hamstrings were starting to cramp up toward the end, so I was ready to be done.  At the finish line, it felt really good to stretch out and stop pedaling.  John and I had a light lunch at the end, then rode back to where the car was parked and drove back home.  I felt pretty good for not having executed a formal training program to get ready for it.

Avg speed = 17.7 mph. Total mileage = 68.7 mi
Avg heartrate = 150 bpm
Total elevation gain = 2480'
http://www.mapmyride.com/routes/view/218925371