12-30-2014 Ride

Solo ride initially over to Dave's house, taking the BVP route to Sunset Dr and over to Escondido Blvd.  I rode to Felicita Ave and then to Centre City Pkwy, going to Dave's house via Montview Dr to Alexander Dr.  We met up there and then rode back to Centre City Pkwy the same way, taking a U-turn and heading north, all the way to Deer Springs Rd.  I kept pace with Dave through town and got some distance on the little climb up to this road.  Then we rode together down to Twin Oaks Valley Pkwy, taking a right on Buena Creek Rd and riding it over to Santa Fe Ave, basically staying together.  I got out ahead on the climbs on Santa Fe Ave and waited for him before we got onto Mission Rd.  Again, we rode basically together on the flats here.  We took it all the way to Centre City Pkwy, and we were battling a headwind that slowed us down.  The headwind got stiffer as we turned south and rode back to his house.  The wind was kicking up, and it was looking dark with rain threatening.  Right on Felicita Ave, then a left on Redwood St to get over to Montview Dr.  I didn't hang around long at Dave's place, just turned back to get onto Centre City Pkwy heading north and retracing our earlier route up to Mission Rd.  This time, the wind was at my back, and I made good time.  The wind helped quite a bit once I started heading west on Mission Rd, taking it all the way to San Marcos Blvd, where I turned into the wind and had to ride into it on the last stretch to the auto repair station, where I picked up my car and put the bike in the back.

Avg speed = 16.5 mph. Total mileage = 43.3 mi
Avg heartrate = 135 bpm
Total elevation gain = 1820'
http://www.mapmyride.com/routes/view/604248444

12-29-2014 Rides

I drove over to Joe's house with my bike in the back seat of my Spyder, and we headed out from his place up Centre City Pkwy to Deer Springs Rd, then rode down to Twin Oaks Valley Pkwy.  I kept up a decent pace but didn't really push it, preferring to ride with Joe more at his pace.  We rode down to Borden Rd and turned right there, heading up behind Palomar College and riding to Las Posas Rd.  We turned left there and rode over to San Marcos Blvd, then took a right and over to Discovery St, riding it to Craven Rd.  Then it was over to CSUSM, riding Twin Oaks Valley Pkwy to Barham Dr and then to Woodland Pkwy.  Then it was over to El Norte Pkwy for a short time to get to Country Club Ln and back to Joe's house the normal way.  He rode pretty well over this short distance.

Avg speed = 15.5 mph. Total mileage = 21.3 mi
Total elevation gain = 1100'
http://www.mapmyride.com/routes/view/603730528

From there, I drove over to San Marcos to drop my car off at George Buchheim's auto repair shop, then I rode home from there.  I rode to San Marcos Blvd and followed my earlier route to Barham Dr, then staying on it over to Mission Rd.  I was pretty tired by this point, so I couldn't push the pace like I would have wanted to.  Then I followed the usual route via Tulip St over to Valley Pkwy and then to Quince St, then home the usual way.  I did okay on the uphill sections, so my leg muscles weren't cramping, just tired.

Avg speed = 16.5 mph. Total mileage = 15.0 mi
Total elevation gain = 600'
http://www.mapmyride.com/routes/view/604146690

12-28-2014 Ride

Initially, I planned on riding the time trial route with Jim, meeting him at his house.  It was cold when we started out, but I had my better gloves on.  As we got rolling, Jim was experiencing the cold more severely than me.  We got to Pomerado Rd, and he was complaining that his fingers were numb and painful.  We rode up by the hospital and took some time to warm our hands.  After that, Jim's hands were still cold, so we turned right on Twin Peaks Rd and headed back toward home.  I was okay, just a little cold in my hands.  On the downhill past work, both my fingers and toes got cold and numb, so it felt like the right decision to go for a shorter ride.  I warmed up pretty quickly at the end of the ride, but Jim's fingers took some time to stop hurting.

Avg speed = 14.1 mph.  Total mileage = 10.7 mi
Total elevation gain = 750'
http://www.mapmyride.com/routes/view/603055676

12-27-2014 Ride

Solo ride from home to John's house via the normal route, other than taking Azucar Way up to Duenda Rd.  It was warmer on the ride over, and I kept my pace slower, knowing that I had a longer ride ahead of me.  It was dark enough at the start to need my front and rear lights.  I kept it slow up the last little climb to John's place but still was able to stay above 10 mph.  That was the last good effort I had on the day, where I just didn't have a lot of energy.  I met up with John and Dave, and we rode back down to Poway Rd, heading over to the 56 bike trail.  We took it down to El Camino Real, and it was really cold down by the creek, so much so that my fingers were burning.  Then it was over to PCH and up the Torrey Pines climb, where I rode really slowly, again no energy to draw from.  Down to Genesee Rd and over to Miramar Rd via Eastgate Mall.  I just kept a grinding pace on this section, staying basically with John and Dave except near the end, when I rode out a little ahead of them.  Stayed with John on the stretch up to the top of Pomerado Rd except near the end when I got out ahead of him.  We met up at the top and then rode back to John's house, where I stopped for a break and a soda.  From there, it was a slow ride, normal route, back home, and I was sure glad to be finished.

Avg speed = 16.0 mph. Total mileage = 51.1 mi
Total elevation gain = 2940'
http://www.mapmyride.com/routes/view/602600456

12-26-2014 Ride

Ride from the parking lot on Carmel Mountain Rd over to John's house, taking the normal route.  It was really cold, with frost on the ground, and my hands were particularly cold.  When I got to his house, we met up and rode to the top of Pomerado Rd, then rode down to get onto Kearny Villa Rd and Ruffin Rd, taking it over to Aero Dr.  We rode up to Santo Rd, taking a left there and riding up to Tierrasanta Blvd.  There is a steep section on Aero Dr that slowed me down.  We turned left on Colina Dorada Dr, which has a climb of about a mile, with a steep section of about a quarter of a mile that was a trial.  Over to Calle de Vida, riding it to Rueda Dr and taking a right there and using it to get over to Clairemont Mesa Blvd.  We took it back to Ruffin Rd and from there retraced the route back to John's house.  I stopped very briefly and then headed back to where I had parked the car.  It was a decent ride, not super fast but a good steady pace.

Avg speed = 16.6 mph. Total mileage = 41.1 mi
Total elevation gain = 2500'
http://www.mapmyride.com/routes/view/601956646

12-25-2014 Run

Run in the morning with Laura while she was home for Christmas.  We took the normal route, without the little loop at the cul-de-sac.  It was a steady pace, with only a couple of places where we walked, on the W Bernardo Dr section.

Total mileage = 3.58 mi
Total time = 38:00
Total elevation gain = 260'
Calories burned = 480'
http://www.mapmyride.com/workout/825065825

12-24-2014 Ride

Ride in the morning with John, a little chill in the air but it quickly got to be nice riding weather.  We headed up to Jim's place to see if he was riding (no), then headed down to W Bernardo Dr.  From there, we essentially followed the same route that I took on Saturday.  I felt a little stronger, and it helped that John was there to help set the pace, particularly on the flats.  I had a pretty good section climbing up El Camino Real, and I was able to keep it above 10 mph on the Three Witches climb on San Dieguito Rd, but this took a big effort for me near the top, more mental than physical.  Felt just fine at the end, and John and I had a smoothie.

Avg speed = 17.2 mph. Total mileage = 35.5 mi
Total elevation gain = 2500'
http://www.mapmyride.com/routes/view/601118936

12-23-2014 Ride

Solo ride over to Joe's house, taking the pedestrian bridge over Lake Hodges and heading out BVP to Sunset Dr.  Up to Juniper St, taking it over to Washington St and then onto Broadway.  I kept a decent pace, considering my fitness level.  It was cool at the start and cold riding by the lake.  Standard route from there to Joe's house, where we met up and headed over to Centre City Pkwy, going north up to Deer Springs Pkwy.  As soon as we got onto Centre City Pkwy, the temperature seemed to increase by about 5 deg, and it was warm enough after that, with the temperature being nearly ideal for the second half of the ride.  Down to Twin Oaks Valley Pkwy, where I set a pretty good clip going slightly downhill, and Joe was able to keep up the pace.  To Borden Rd, riding back behind Palomar College to Las Posas Rd and taking it over to San Marcos Blvd.  Then we rode on Discovery St back toward CSUSM, getting onto Barham Dr and riding over to Woodland Hills Pkwy.  This is a nice road we used to get over to El Norte Pkwy, turning left to get onto Country Club Ln and back to Joe's house.  He was slow on the minor climbs but hung in there on the rest of the route.  I took the normal Centre City Pkwy route home, feeling pretty good and enjoying a little bit of a tailwind.  Felt fine at the end, no cramping, just tired leg muscles.  This was a pretty flat ride.

Avg speed = 16.3 mph. Total mileage = 41.4 mi
Avg heartrate = 136 bpm
Total elevation gain = 2000'
http://www.mapmyride.com/routes/view/600708890

12-21-2014 Ride

Time trial ride in the morning with Jim, meeting him at his house.  I kept my pace slow throughout the ride to match his speed.  My legs were a little tired from the previous day's ride.  Finished in 1:11, a very easy speed.

Total mileage = 17.9 mi
Total elevation gain = 1050'
http://www.mapmyride.com/routes/view/599770734

12-20-2014 Ride

Solo ride in the morning after not having ridden much lately.  I could really tell I was out of cycling shape.  Headed through the neighborhood over to Matinal Rd and then to W Bernardo Dr, taking it up to RB Rb.  Followed this up to Camino del Sur and then rode out to the 56 bike trail.  All at an easy pace.  Down to El Camino Real, taking it north.  At the light by the highway, another ride passed me by, so I hung on his wheel up to nearly Del Mar Heights, where he turned off.  It felt good to be able to match his speed, since he was moving pretty well.  Continued on up and then down into the flats, staying on El Camino Real until Via de la Valle.  I rode over to Calzada del Bosque and used it to get over to Via de Santa Fe, where I caught up with a group of riders getting ready to ride up San Dieguito Rd.  I rode with them for a short while and then got up to the lead rider, pacing him and trading leads up to the top.  It wasn't a fast ascent for me, but my heartrate was going full blast at the top.  Back onto Camino del Sur, riding over to Paseo del Sur and taking it through new neighborhoods (Potomac Ridge Rd, Nighthawk Ln, Del Sur Ridge Rd) to Lone Quail Rd and back onto RB Rd.  From there, it was home at a pretty slow pace on the climbs, as my legs were worn out.  Longer route down to W Bernardo Dr then home.  Felt fine on the ride, a little longer than I had planned, and I could tell my cardio is way out of shape.  More riding this week should help.

Avg speed = 16.1 mph. Total mileage = 36.0 mi
Avg heartrate = 143 bpm
Total elevation gain = 2500'
http://www.mapmyride.com/routes/view/599364516

12-09-2014 Run

Run in the morning, not much exercise since I returned from Israel.  My pace was noticeably slower as a result.

Total mileage = 3.47 mi
Total time = 28:40
Total elevation gain = 270'
Calories burned = 450'
http://www.mapmyride.com/workout/814400227

12-07-2014 Ride

Time trial ride solo this time. I took the pace easy, not having ridden in a little over a week. Felt fine, a little down on cardio fitness.  The weather was a little cool and foggy, with some evidence of rain overnight.  Finished in 1:02:55.

Total mileage = 17.8 mi
Avg heartrate = 145 bpm
Total elevation gain = 1050'
http://www.mapmyride.com/routes/view/593505678

12-01-2014 Run

Run while staying at the Leonardo Hotel in Rehovot.  Left in the morning, heading over the bridge by the train tracks and going toward Rehovot.  I had a decent pace, not scorching but okay for not having run much lately.  I ended up running a loop and finding my way back to the area I was familiar with.  Because of the flatness of the route, I ended up with a pretty good time.

Total mileage = 3.60 mi
Total time = 26:51
Total elevation gain = 120'
Calories burned = 480'

11-28-2014 Ride

Ride with Jim, meeting him at his house, for a little exercise to work off some of the Thanksgiving Day eating extravaganza.  We headed over Duenda Rd to W Bernardo Dr, then took it down by the park and onto Pomerado Rd.  Jim hadn't been riding a lot recently, so we took the pace fairly slowly.  Headed up to RB Rd, turning left and getting onto the old time trial route.  We followed this route all the way back to Pomerado Rd.  I was able to keep my speed above 10 mph on the little climb up to Poway Rd, but it took a pretty good effort.  My cardio held out just fine, again just needing more miles on my legs to get them back into good shape.  After that point, I rode at a modest pace and stayed basically with Jim, just getting ahead of him a little bit on the climbing sections.  The day started out a little brisk (45 degF at the beginning) but warmed up soon enough and turned into really good riding weather.

Avg speed = 16.0 mph. Total mileage = 25.8 mi
Avg heartrate = 120 bpm
Total elevation gain = 1610'
http://www.mapmyride.com/routes/view/588919330

11-27-2014 Run

Run, after a short morning bike ride, with Laura, who was home for Thanksgiving.  We took the normal route around the neighborhood.  It was really fun getting the chance to run with her.  We took the pace slowly, particularly on the climbing sections.  There was a stretch where we walked to recover from the long gradual run up W Bernardo Dr to Duenda Rd.  But we finished well.  Not sure why the mileage was a little higher, I suspect that the tracking app was a little messed up.

Total mileage = 3.62 mi
Total time = 37:34
Total elevation gain = 280'
Calories burned = 480'
http://www.mapmyride.com/workout/805318317

11-27-2014 Ride

Solo ride on Thanksgiving Day morning, leaving when it was just starting to get light.  I rode the new time trial route, and I pushed the pace throughout, even though I not at a high level of cycling fitness.  Finished in 57:26, benefiting a little bit from catching a number of lights and not having to stop much.  Even with this pretty good time, my cardio was in control.  It was more in the legs and endurance in pushing a high pace that kept me from being faster.

Total mileage = 17.9 mi
Avg heartrate = 146 bpm
Total elevation gain = 1060'
http://www.mapmyride.com/routes/view/588333252

11-25-2014 Ride

Solo ride over lunch from work, heading over to Bernardo Center Dr and then onto Camino del Norte.  On this ride, I was riding at an intentionally slower pace, and I could feel the effects of the previous three days' rides in my legs.  Over to Carmel Mountain Rd and then onto Rancho Carmel Dr, taking it and Sabre Springs Pkwy to Poway Rd.  The breeze was pretty steady and noticeable any time I was riding west., so it was a good idea to pick a predominantly north-south ride.  Over to Pomerado Rd via Oak Knoll Rd, then back to the freeway and then to work via W Bernardo Dr.  It was a slog climbing back up to Duenda Rd and then even slower past RB Rd to get back up the hill.  Still, it was a nice ride at a slower tempo.

Avg speed = 16.3 mph. Total mileage = 19.6 mi
Avg heartrate = 131 bpm
Total elevation gain = 1070'
http://www.mapmyride.com/routes/view/587541620

11-24-2014 Ride

Solo ride over lunch from work, riding over to Bernardo Center Dr and out Carmel Valley Rd to Camino del Sur.  I put in a decent enough effort on the climb up to Black Mountain Rd, although I could clearly tell that my cycling fitness has dropped quite a bit.  Over to the 56 bike trail, where I found myself riding into a headwind that slowed me down.  It worked more to my advantage once I got back onto Carmel Valley Rd and started heading back.  Turned onto Camino del Sur and took it back to RB Rd, with slow going on the minor climbs through Del Sur.  Rode back to work via Via del Campo, and I was slowing down from the higher level of exertion, and possibly the higher temperature, on this ride.

Avg speed = 18.1 mph. Total mileage = 21.4 mi
Avg heartrate = 151 bpm
Total elevation gain = 1660'
http://www.mapmyride.com/routes/view/586970740

11-23-2014 Ride

New time trial ride with John.  The temperature was really nice for riding.  I kept it dialed back throughout most of the ride, staying with John's pace for the most part, although he was riding a littler slower than usual.  Finished in 1:40:34.

Total mileage = 17.8 mi
Total elevation gain = 1050'
http://www.mapmyride.com/routes/view/586186234

11-22-2014 Ride

Ride in the morning from home with Dave and John, after not having ridden in a couple of weeks.  It had been the longest time for me off a bike in quite a while.  So I took it easy for the most part.  Headed through the neighborhood to RB Rd and over to Camino del Sur, taking it down to the 56 bike trail.  On the little climbs, I felt okay but definitely slower, and I could tell my heartrate was higher than it had been.  We had a little tailwind on the bike trail, and I was able to keep it above 20 mph on the small uphill middle stretch, which took an effort and felt good.  Down to El Camino Real, where my pace up to Del Mar Heights was steady but not that fast.  Down and over to San Dieguito Rd, where Dave started to lag behind me and John as he tired.  On the 3 Witches climb, I put in a high enough effort to keep my speed above 10 mph, and it was an all-out effort near the top.  Then we gathered back together and rode home by retracing our route.  My legs were telling me they hadn't felt this kind of exertion at the end of the ride, so the distance was just about right.

Avg speed = 17.0 mph. Total mileage = 34.0 mi
Avg heartrate = 141 bpm
Total elevation gain = 2470'
http://www.mapmyride.com/routes/view/585697440

11-11-2014 Run

Run while staying in Washington, DC near Dupont Circle in Washington, DC, again heading down toward the White House and Washington Monument.  I was prepared for the lower temperatures.  This was a very fast pace for me, running at 7:20/mile on average.  Ran down 17th St, taking it by the west side of the White House Executive Office Building and around the ellipse between the White House and the Washington Monument.  Then I took 15th St back north, running by Lafayette Park on the east side.  Up to Q St, taking it over to 17th St and up to Corcoran St to get back to the flat.

Total mileage = 3.24 mi
Total time = 23:45
Calories burned = 430'
http://www.mapmyride.com/workout/791945745

11-08-2014 Run

Run in the morning while staying around Dupont Circle in Washington, DC.  I headed down toward the White House and Washington Monument.  I had bundled up pretty well, with long pants, a long-sleeved shirt, jacket, and headband.  So the temperature wasn't a concern,  Good pace pretty much throughout, a little over 7:30/mile on average and not feeling like I was pushing it.  Came down 16th St, which goes by Lafayette Park and in front of the White House, heading west and taking a loop around it to see the Washington Monument before turning back toward the flat, taking 17th and 18th St on the return.

Total mileage = 3.71 mi
Total time = 28.08
Calories burned = 490'
http://www.mapmyride.com/workout/789073279

11-05-2014 Run

Run in the morning, after DST ended, so that it was lighter at the beginning.  Decent pace, it had been a little while since I had run.  I pretty much stayed on a sub-8 minute mile pace, although the second mile was a little more of a chore than usual.

Total mileage = 3.49 mi
Total time = 27:23
Total elevation gain = 270'
Calories burned = 460'
http://www.mapmyride.com/workout/786591165

11-02-2014 Ride

Time trial ride with John, after not having ridden much recently.  We had camped the previous weekend, and it had rained on Saturday so I didn't ride.  I felt pretty good on the ride, and we were able to maintain a good pace on the ride.  I tried to match my pace with John's and was generally successful in the portion of the ride up to the turn onto Sabre Springs Pkwy, when I started getting out in front on the climbing sections.  Finished in 1:00:34.

Total mileage = 17.9 mi
Total elevation gain = 1050'
http://www.mapmyride.com/routes/view/573535786

10-25-2014 Hike

Hike (posted this long afterwards) while camping up at Paso Picacho Campground by Lake Cuyamaca.  Ann probably went with me.  This was a fairly flat hike from the campground over to the lake and back.

Total distance = 5.62 mi

Elapsed time = 3:11:08

https://www.mapmyride.com/workout/783555153

10-22-2014 Run

Posted this long afterwards.  Looks like it was a run very early in the morning before work, following the normal route around the neighborhood.  My elapsed time was pretty good, so I was in shape.

Total distance = 3.47 mi

Elapsed time = 27:06

https://www.mapmyride.com/workout/773067943

10-19-2014 Ride & Hike

Time trial ride in the morning with John, Dave, and Jim, meeting the latter two at Jim's house. I started up the hill pretty fast, not scorching but putting in a good effort.  We rode steadily over to Pomerado Rd, and then I started pushing the pace, giving it a pretty good effort, close to all out in sections up to the hospital. We gathered back together at this point, and I had a good push to the light, with the others taking leads to allow me some time to recover.  Strong push to get to Poway Rd, where I waited for the others and caught John up with Jim and Dave, who had gotten out ahead.  I pushed the pace on Sabre Springs Pkwy and Rancho Carmel Dr, riding for a time behind the others and then pushing out in front.  My legs were barking on the last little section up to Carmel Mountain Rd.  Similar on the little climb up Camino del Norte, but I tried to push through it and accelerate near the top and down the hill.  I waited at the light by the freeway, and got going before John came on my back wheel and helped me set a good pace to Bernardo Center Dr.  From there, it was pretty much a solo effort to set a good pace and end up strong.  I caught the light at RB Rd and that helped with my time. Finished in 57:13, not quite a PR, but the other three riders each set a PR, which was a cool thing.

Later in the day, i replaced the CR2032 battery in my Cateye Micro cyclometer display unit.  Wheel diameter = 2118 mm.

Total mileage = 17.9 mi
Total elevation gain = 1050'
http://www.mapmyride.com/routes/view/563096676

Hiked (posted this long afterwards) around noon over a Lake Miramar, doing the circuit at a fairly fast pace.  Not sure if others were there as well.

Total distance = 4.94 mi

Elapsed time = 1:15:00

https://www.mapmyride.com/workout/770027321

10-18-2014 Hike

Hike around Lake Miramar with MaryAnne, Joe, Cathie, Jen Hawkins, Robert, Kim, and Ann.  Our pace was modest, and the conversation with Joe and Robert was a good one to pass the time.  The distance was longer than we had hiked in awhile, but it was flat and not too tiresome, just kinda tedious near the end.

Hiking time = 1:15:00 (approx.)
Total distance = 4.94 mi
http://www.mapmyride.com/routes/view/563134028

10-18-2014 Ride

Solo ride, initially, over to Dave's house.  I had a slow leak in my rear tire, and I had awoken late, so I couldn't fix it before I started.  I took the freeway and BVP route over to his house, pushing the pace to get there early enough to change my back tire.  It worked out okay, and I got the new tube in.  We then headed out, me, John and Dave, back to Centre City Pkwy, taking Citracado Pkwy over to Felicita Rd.  This little hill is really steep but short, and I had to push the pedals hard near the top to get there.  Took Felicita over to Via Rancho Pkwy and up this climb.  I was able to keep my pace above 9 mph, but it was a pretty big effort.  Over to Del Dios Hwy, taking it down to El Camino del Norte.  I hit something on the downhill and got a rear flat, which was a bummer.  I couldn't pump my back tire up very hard, so I kept my pace a little slower on the rest of the ride to watch out for obstacles.  We rode over to Rancho Santa Fe Rd, taking it as it turned right and headed back up and inland.  I had a decent climb on this gradual uphill and waited for the others by San Elijo Rd.  Dave and John showed up but John kept on going, so we had to chase him down and ended up turning on Melrose Dr to head back to San Elijo Hills.  Another decent ride up to this village, then we decided to keep going up.  I had only ridden this hill once before.  It wasn't as steep as I remembered, but it was longer, particularly the part near the end where the grade lessened.  We headed back down into San Marcos, and that is a really steep downhill section.  I was keeping an eye on the road and not trying to ride ultra-fast.  Back to Barham Dr, we were all riding together, but I saw a rider, Stuart Altman, from HP that I had briefly talked to before, so I rode ahead to catch him and chat a little bit.  I waited at Mission Ave for the others to catch up, and we rode back to Centre City Pkwy and then to Dave's house, via Montview Dr to Alexander Dr.  I pumped my rear tire up and then headed home the normal way, keeping a pretty good pace to finish off the ride.

Avg speed = 16.8 mph. Total mileage = 45.6 mi
Total elevation gain = 3340'
http://www.mapmyride.com/routes/view/562476350

10-17-2014 Ride

Solo ride, entirely done while it was dark and I needed my bike lights.  Up through the neighborhood to RB Rd and over to Via del Campo to get to W Bernardo Dr.  From there, I took the reverse short loop route with the leg out to Poway Rd and back.  Initially, it was a fairly slow pace, both because I was climbing and I wasn't pushing the pedals hard.  Once I got onto Pomerado Rd, my pace picked up, particularly after Twin Peaks Rd.  Decent finish and a surprisingly good average speed for this ride.

Avg speed = 17.7 mph. Total mileage = 17.4 mi
Total elevation gain = 960'
http://www.mapmyride.com/routes/view/561549352

10-15-2014 Ride

Solo ride in the morning, starting a little after 6:00 when it was still dark and riding for about 45 min with my headlight on.  Headed down by the park and then up Pomerado Rd to Scripps-Poway Pkwy.  I thought it was going to be cooler than it actually was, and it was slightly muggy too.  Headed west on Scripps-Poway Pkwy up to Angelique St and took it until it ended at Cypress Canyon Rd.  I couldn't keep my pace above 10 mph on this little climb.  Right on this road, which goes back down to Scripps-Poway Pkwy, where I turned right and headed east, climbing pretty well up to Stowe Dr and taking it down to Community Rd.  Coasted down this hill and turned right on Hilleary Pl to get over to Midland Rd and then to Twin Peaks Rd, which I rode over to Espola Rd.  Again, a steady, solid effort on this very gradual climb, and I pushed it a little bit on the slight downhill back toward RB.  Over to W Bernardo Dr via Duenda Rd, turning right and taking it down to Aguamiel Rd for the little climb back home.

Avg speed = 17.4 mph. Total mileage = 28.4 mi
Total elevation gain = 1820'
http://www.mapmyride.com/routes/view/560115800

10-13-2014 Run

Run in the morning, starting when it was generally light enough to see where my feet were landing.  My pace was a little faster overall than in my previous run on Friday, and my total time was better.

Total mileage = 3.47 mi
Total time = 27:00
Total elevation gain = 280'
Calories burned = 460'

10-12-2014 Ride

Ride with Ann down in Mission Beach, following the bike trails all around the bay.  It was a clear, sunny day, warm but not hot, a really good day to be out on the bike.

Total mileage = 12.2 mi
Total elevation gain = 140'
http://www.mapmyride.com/routes/view/558242052

10-11-2014 Ride

Initial solo ride to get some miles in before joining up with Dave and Jim.  It was misty when I started, and pretty dark.  Headed down by the park, no fast pace for me today, and then up Pomerado Rd to Bernardo Heights Pkwy, turning right there and taking it up and over to Bernardo Center Dr.  I rode up to W Bernardo Dr, not having done this climb in a long time, and I put in a good effort here.  Then it was down to Duenda Rd and up to Cabela Dr, taking it down to Aguamiel Rd for a slow climb up to Jim's house.  Met up with the others, and we followed the normal way over to Dave's old house and staying on RB Rd for the old time trial route up to Poway Rd.  I kept it slow and rode with the others up to the high school and down the hill.  I kept my pace above 10 mph on the last little climb, where we gathered back together and rode down to Garden Rd, taking it over to Sycamore Canyon Rd.  This road has a couple of pretty steep climbs, then it levels out to a slight incline after it passes under Scripps-Poway Pkwy.  We rode up to the trailhead for Sycamore Canyon preserve, then turned around for a nice coast back to Scripps-Poway Pkwy, riding up to it and heading west.  Not too long after, Jim had a flat, and I adjusted by front derailleur to get it to shift to the large chainring.  We stayed on this road down to Mercy Rd and took it over to Black Mountain Rd, for that gradual climb up to the 56.  Stayed on this road until Carmel Valley Rd, where we turned right and headed back, via Dove Canyon Rd and RB Rd, to W Bernardo Dr and the normal route home, with a brief stop at Jim's house to pick up my lights and Bluetooth speaker.  It was a low-energy day for me, so not a high-intensity workout.

Avg speed = 15.5 mph. Total mileage = 43.9 mi
Avg heartrate = 121 bpm
Total elevation gain = 3460'
http://www.mapmyride.com/routes/view/557138258

10-10-2014 Ride

Solo ride in the morning before work, where I rode more than half the distance in the dark.  Out through the neighborhood to RB Rd and over to Dove Canyon Rd, taking it down to Carmel Valley Rd.  The ride up to Black Mountain Rd was decent, kinda weird in the dark, but not as strange feeling as the ride downhill.  Stayed on this road until I got on the 56 bike trail.  It wasn't too dark there until I got through the neighborhood and onto the real trail.  Then it was scary dark, no lights around and a little foggy.  I dialed my speed back to avoid missing a turn or crashing into the bushes.  Rode over to El Camino Real and took it north.  The gradual climb up to Del Mar Heights went fairly quickly, not a lot of thought needed to keep up a decent pace.  Then it was down into the flats, taking a right on San Dieguito Rd.  The flat section of the ride was uneventful, and I had a good climb up the Three Witches, putting a high effort on near the end.  From there, it was back to Camino del Sur, which I took back to RB Rd and then down to W Bernardo Dr.  Home the normal way from there.

Avg speed = 17.9 mph. Total mileage = 31.4 mi
Avg heartrate = 130 bpm
Total elevation gain = 2270'
http://www.mapmyride.com/routes/view/556316140

10-09-2014 Run

Run in the morning, after it got light enough to be able to see the sidewalks well enough.  Standard route, with a couple of mile sections done in under 8 min.  At some point soon, I should plan out a longer distance, maybe five miles, to see how it goes.

Total mileage = 3.47 mi
Total time = 27:13
Total elevation gain = 280'
Calories burned = 460'
http://www.mapmyride.com/workout/760300985

10-05-2014 Ride

Posted this long afterwards.  Time trial route, possibly with others, can't say for certain. Finished in about 1:11, so I was probably riding with others.

Avg speed = 15.0 mph. Total distance = 17.8 mi

Total elevation gain = 1050'

https://www.mapmyride.com/workout/755843825

10-04-2014 Ride

Solo ride, initially, in the dark before meeting up with Jim.  I was pretty cool at the start, and at times when I climbed I would get into a warmer zone, then go down into a cooler area.  Headed up Azucar Way to Duenda Rd, then over to W Bernardo Dr for the climb up to work.  I had the bike lights on and my music going.  Over to Camino del Norte via Bernardo Center Dr, then up to Pomerado Dr.  Rode up to the hospital and then down to RB Rd, turning left and going up to Olmeda Way and then right on Capilla Rd to get to Poblado Rd.  Back to Matinal Rd, then the normal way toward Jim's house.  We met up, then headed via the regular route to RB Rd and out to Camino del Sur.  Out to San Dieguito Rd and down into Fairbanks Ranch to El Apajo.  We took it over to Calzada del Bosque and then rode to Via de la Valle.  On these flats, it was chilly, but when we started riding toward the coast, the temperature was ideal.  Down to the coast highway, which we took through Del Mar and then turned off onto Carmel Valley Rd.  By this time it was starting to warm up a little, and Jim was beginning to wear down.  Over to El Camino Real and the 56 bike trail, which we rode up to Camino del Sur.  After this point, Jim was really slowing down.  As a result, I kept my pace on the bike trail dialed back.  Home via the normal route that follows Carmel Valley Rd.  Back through the neighborhood to Cabela Dr, using it to get over to Duenda Rd and back to Jim's house.  He was really finished by the end of the ride.  I felt okay, but I was tired when the ride was done.

Avg speed = 16.7 mph. Total mileage = 47.4 mi
Total elevation gain = 3210'
http://www.mapmyride.com/routes/view/551412064

10-01-2014 Run

Run in the evening after dinner and a very short nap. It was dark when I started, and I began slowly as planned. Got into a steady rhythm and worked to make each mile faster than the last. I was successful in that regard.

Total mileage = 3.46 mi
Total time = 28:34
Total elevation gain = 280'
Calories burned = 450'
http://www.mapmyride.com/workout/752572807

09-30-2014 Ride

Solo ride in the evening over to yoga, following the normal route.  I left later than I wanted and ended up riding a fair amount when it was really too dark to be on the road without lights.  I felt like I kept a good pace throughout, although I wasn't intentionally pushing it at any one point.  I did slow down as it got darker, because I was more aware of the cars around me no being able to pick me out.

Riding Time = 34:45
Avg speed = 18.5 mph. Total mileage = 10.6 mi
Total elevation gain = 730'
http://www.mapmyride.com/routes/view/548655532

2014 Tour de Poway Metric Century

Rode with Dave and Jim.  I got there early to register for the ride, then I drove over to the parking lot by Smoothie King and got everything in order.  I had worked on my bike the previous day to clean it up and adjust the shifters, and they worked much better, particularly the front derailleur.  John and Dave showed up, Dave just a little before we needed to get down to the start line.  We rode down, and it was a little chilly, overcast, which was good.  We headed off at the start and got going at a decent pace.  On the climb up Poway Rd, I had a good ride.  I got passed by a couple of riders but was able to catch up with the group where they were riding, and I hung on to the top of the grade, where I stopped to wait for John and Dave.  The sun stayed behind the clouds, and we continued on, with me leading out on the climb up to Mt Woodson and getting away, working hard to pass other riders on the downhill into Ramona.  I had a good pace going and was feeling decent.  I waited for the others at the turn onto Dye Rd, and we rode together over to San Vicente Rd and on to Hanson Ln.  I got out ahead there again during the ride up to Ashley St, which turns into 7th St.  I waited for them at the light by the 78 intersection, and we rode over to the first sag stop on Elm St, where I loaded up a water bottle and had some food.  We continued on to Haverford Rd, then over to the 78 downhill.  The three of us stayed together on this downhill, riding with a couple of other riders and keeping a decent speed down into Escondido.  The weather was still decent, so we were able to stay together on most of the ride through the San Pasqual Valley.  My climb out of the valley was fast, nearly all of it over 9 mph.  We gathered together at the top and continued on to BVP, riding a fast pace down to Beethoven Dr and taking it over to get onto the freeway across Lake Hodges.  I got out ahead but didn't ride super fast across the freeway, saving something for the little climb up the hill before the second sag stop.  We stopped there for some more fluids and food, then continued on up W Bernardo Dr and then RB Rd.  Another gathering together after the turn onto Camino San Bernardo, where we all rode together to Dove Canyon Rd and then to Carmel Valley Rd.  I was slower on this climb but kept it above 10 mph pretty much the whole way.  Then it was down to Camino del Sur and back toward 4S Ranch.  We turned on RB Rd and took it over to Dove Canyon Rd, where there was a sag stop just before the intersection with Camino del Norte.  By this point, I was riding out ahead and getting separation on the flats and uphills, then waiting for them at the lights.  On Pomerado Rd, I ended up riding with another rider who could keep up with me on the flats, and we pushed a fast pace over to Metate Ln.  This road wasn't as bad as I remembered it, with only the last part having any steepness.  I waited for Dave and John there, and then we rode on Community Rd, hitting a couple of lights that allowed them to catch up.  After the light at Poway Rd, I kicked out the jams and gave it a strong effort.  I couldn't push at a maximum pace, but my legs were holding out okay, no serious muscle twitching but they were definitely feeling the exertion.  Back to Aubrey St and over to Midland Rd for a solid finish.  I finished in 3:23, and this was my fastest average riding pace on this route in maybe forever.  Felt really good at the end, lots of training miles to get ready for this one paid off big time.

Avg speed = 18.4 mph. Total mileage = 62.5 mi
Avg heartrate (latter portion) = 148 bpm
Total elevation gain = 4540'
http://www.mapmyride.com/routes/view/546435042

09-27-2014 Ride

Solo ride, easy pace and light distance as a warm-up for a bigger ride tomorrow.  Headed through the neighborhood to RB Rd and then by the HP site via the normal route.  Then I rode over to Camino del Norte and up to Carmel Mountain Rd.  From there, onto Rancho Carmel Dr and Sabre Springs Pkwy for a fast ride down to Poway Rd.  Then up to the Starbucks by Pomerado Rd for a coffee break.  After that, I took Oak Knoll Rd to Pomerado Rd, all the way down to the freeway at a fairly casual pace.  I rode back home putting a little bit of effort into the final two little climbs.  I used my Bluetooth speaker and moved my heartrate monitor to my wrist to avoid interference.  It worked well in this fashion.

Avg speed = 17.0 mph. Total mileage = 20.7 mi
Avg heartrate = 120 bpm
Total elevation gain = 1130'
http://www.mapmyride.com/routes/view/545341314

09-26-2014 Ride

Ride to and from the ICE Lab picnic down at San Dieguito Park near Solana Beach with some other HP riders:  Kelly Ronk, Alexey Kabalnov, Jon Crabtree, Eric Wiesner, and Avi Halpern.  We headed over to RB Rd and took the usual route into Fairbanks Ranch and over to Calzada del Bosque.  Then we headed up into Rancho Santa Fe.  Then there was a climbing section where we turned left on Via de Alba then right on Puerta del Sol.  This road connects to Linea del Cielo, the road that comes out of Rancho Santa Fe on the way to Solana Beach.  One last little climb, then we turned right on Highland Dr to get to the park.  Four of us rode back, at least to Camino del Sur, where Alexey and Kelly turned right to ride home.  We cut through a neighborhood on the way back by turning right on Paseo del Sur and riding to Babcock St, which got us back onto Camino del Sur.  Then it was back to the HP site.  The pace was generally modest on this ride, although I pushed it on the climbing sections, including a high-effort sprint to the top on the last section of the Three Witches climb.

Avg speed = 16.0 mph. Total mileage = 26.9 mi
Total elevation gain = 1650'
Avg heartrate (return route) = 148 bpm
http://www.mapmyride.com/routes/view/544802280

09-22-2014 Run

Run in the early evening after work.  I decided to head off at a fast pace, and it was a struggle at the start as I ran up the first hill.  Things settled down when I was able to stretch out my stride running down Duenda Rd.  The first mile was the fastest one I've run overall, and all of my splits were under 8:00.  I was sweating heavily near the end, and the run up W Bernardo Dr was a real chore.  Good overall effort on this run.  Finished more than a minute faster than my previous best.  This shows in MapMyRun as a Top 10% pace.

Total mileage = 3.50 mi
Total time = 26:38
Total elevation gain = 280'
Calories burned = 460'
http://www.mapmyride.com/workout/741990135

09-21-2014 Ride

Time trial ride in the morning with John and Jim, meeting the latter at his house.  I kept my pace low the entire ride, staying with either Jim or John depending on who was feeling stronger at the time.  No real high exertion levels, just a casual ride for me.  Finished in 1:05:44.

Total mileage = 17.9 mi
Avg heartrate = 115 bpm
Total elevation gain = 1050'
http://www.mapmyride.com/routes/view/539876312

09-20-2014 Ride

Solo ride initially over to Dave's house, following the bridge across the lake and then up BVP to Sunset Dr, taking it to Juniper St and then up to 5th St.  I kept a decent pace but not too fast.  Over to Centre City Pkwy, then back toward Dave's place.  At Felicita Rd, I stopped for the light, and John rode up from behind.  We rode to Montview Dr and then to Alexander St and to Dave's house.  There we met up with Dave and Jim, and headed back the same way to Centre City Pkwy and over to get onto Escondido Blvd.  A short stretch to get to Vermont Ave, which connects with Juniper St.  We took it to El Dorado Dr and then over to BVP, then headed out to the 78 to ride up to Ramona.  The four of us rode basically together to the bottom of the climb, with me and John getting out ahead a little bit before waiting for the others to catch up.  I was able to keep it above 10 mph on the climb up there, and I benefited from a cool, overcast morning to have a good riding stretch.  At the AM/PM at the top, I bought a couple of granola bars and ate one.  We gathered together here and continued on the 67 through town, taking it to Highland Valley Rd to head back.  We rode together for awhile until we got almost to the elementary school, where the grade increased.  I again kept my speed above 10 mph and felt pretty good about the ride to the top.  We gathered up again and rode down the hill and over to Bandy Canyon Rd.  Then it was down into the valley and back over to the 78.  Dave and Jim were slowing down a little by this time, so we dialed back the pace to try and stay together on this busy road.  The climb out of the valley was tough again, although I did better than two weeks ago.  From there, we rode back to BVP and toward Dave's house.  I got separated from the others, as I continued on to Sunset Dr and took this route back to his place, same as two weeks ago.  Smoothies tasted good, then I headed back home the normal way, making good time and feeling fine until the last little hill up, when I had to slow down near the top because my legs were tired.  Legs feel fine, and my cardio is in really good shape, perhaps due to the extra running workouts I've been doing.

Avg speed = 17.5 mph. Total mileage = 58.3 mi
Avg heartrate = 130 bpm
Total elevation gain = 3710'
http://www.mapmyride.com/routes/view/539174744

09-19-2014 Ride

Solo ride in the morning before work, where I rode in the dark for about 45 min.  Through the neighborhood and out to Fairbanks Ranch, getting over to El Camino Real.  When I got there, it started to sprinkle and stayed that way for awhile.  I was able to keep it above 11 mph on the climb up to Del Mar Heights, then I coasted down in the drizzle to the 56 bike trail and headed east.  After about 5 min or so, I was out of the rain, although the path was still damp and a little slippery.  Up to Carmel Valley Rd (able to keep it above 11 mph on the climb to and beyond Black Mountain Rd, although I was helped by getting a breather at the light), which I took back to Dove Canyon and then home the normal way back through the neighborhood.  I felt good on my cardio but was a little surprised that my average speed was below 18 mph.  Apparently not enough effort on the downhills and flats, since my climbing rates seemed good to me.

Avg speed = 17.7 mph. Total mileage = 31.2 mi
Avg heartrate = 129 bpm
Total elevation gain = 2250'
http://www.mapmyride.com/routes/view/538142950

09-18-2014 Run

Run in the morning before work while it was dark.  My running pace uniformity seems to be improving, although I still notice myself having to work hard or slow down when going up a slope.  Better overall pace than on Monday by about a minute total.

Total mileage = 3.46 mi
Total time = 28:13
Total elevation gain = 280'
Calories burned = 450'
http://www.mapmyride.com/workout/736608463

09-15-2014 Run

Run in the morning before work, following the default 3.5 route.  My pace was just a little bit slower than on Friday, but I felt more refreshed at the end, so I believe my conditioning is improving.  We'll see how my muscle recovery time looks.  It was better in terms of muscle soreness from Friday's run but I was still tired from the run during the ride on Saturday.

Total mileage = 3.48 mi
Total time = 29:10
Total elevation gain = 280'
Calories burned = 450'
http://www.mapmyride.com/workout/732530091

09-14-2014 Ride

Time trial ride, slow pace with not a lot of energy left over from the previous day's ride.  John and I rode up to Jim's house, where we met up with Dave and did the ride.  Finished in 1:01:47.

Total mileage = 17.9 mi
Avg heartrate = 128 bpm
Total elevation gain = 1060'
http://www.mapmyride.com/routes/view/533353380

09-13-2014 Ride

Solo ride over to John's house, following the normal route.  Nothing special on the way over, steady pace but not spectacular.  At his house, we met up with Dave, then headed back down to Poway Rd, taking it all the way up to the 67.  I didn't have a lot of energy on this ride, including this climb.  So it was slow and steady.  We gathered back up together at the top and headed up to Mt Woodson, meeting up at the crest of the grade and then riding together down toward Ramona.  We turned on Dye Rd and took the route over to San Vicente Rd.  On the flats, John and I traded leads for awhile and got out ahead of Dave, so we waited for him at the light and then slowed down the pace while riding into downtown Ramona.  On the 78, I put on some speed in the little climbing sections before the downhill to get some separation from the others, and I pedaled to keep the speed going on the initial parts of the downhill.  Not much braking on the ride down, just the one sharper left turn near where it starts to get steep on the way up.  I waited for the others at Bandy Canyon Rd, which we took over to Highland Valley Rd.  That climb was a challenge, since it was getting pretty hot.  I just took it easy.  We rode together down to Pomerado Rd, with me and John trading leads.  I kept my pace slowed on Pomerado Rd but still wasn't riding slow enough to stay with the others.  We rode together after the crest by the hospital until we made the turn onto Poway Rd, after which I got out ahead a little bit.  It was a slow and steady climb back to John's house, where May brought out some watermelon and orange slices.  I headed back home by retracing my route over, and it was good to feel the wind helping me on the way up to the hospital.  After that, the wind was somewhat in my face for most of the rest of the way.  When I got home, the temperature was 95 deg, no wonder it seemed like a real workout on this day.

Avg speed = 16.7 mph. Total mileage = 64.4 mi
Avg heartrate = 134 bpm
Total elevation gain = 4170'
http://www.mapmyride.com/routes/view/532704122

09-12-2014 Run

Run in the morning before work, following the default 3.5 route.  Decent pace, somewhat slowed down by the need to make sure I could see where my feet were landing.  Good pace, including my fastest pace yet in the third mile.  I think that's a good sign about getting accustomed to running this distance.  Breathing was a little better than on Monday.

Total mileage = 3.50 mi
Total time = 29:00
Total elevation gain = 280'
Calories burned = 460'
http://www.mapmyride.com/workout/728897925

09-11-2014 Ride

Solo ride after work, leaving from home and following the old time trial route, with the exception of cutting in toward Dave's house.  I tried out my new Bluetooth bike speaker, and it worked well.  However, it might be interfering with the signal pick-up for my wireless cyclometer, so I'll have to try and resolve that potential conflict.  Moderate pace throughout, though I was able to keep it above 10 mph on the little steep climb up to Poway Rd.

Avg speed = 17.6 mph. Total mileage = 22.6 mi
Avg heartrate = 130 bpm
Total elevation gain = 1420'
http://www.mapmyride.com/routes/view/531312896

09-08-2014 Run

Run in the early evening after work, following the same route as the previous Friday.  It seemed that my pace was a fair amount faster, perhaps because it was easier to run when I could see where I was going.  I couldn't get my heartrate monitor to work correctly, which was a bummer.  I ran about a minute faster per mile, and that seems pretty incredible.  However, my pace slowed down with each mile.  Legs were a little sore at the start but felt fine at the end, including my hips.  I could tell that my breathing was ragged and my pace wasn't always smooth, so there is work to be done.  I'll be curious to see how my legs feel over the next couple of days.

Total mileage = 3.50 mi
Total time = 28:33
Total elevation gain = 270'
Calories burned = 460'
http://www.mapmyride.com/workout/724470247

09-07-2014 Ride

Sunday morning time trial ride, starting with John from my house and meeting up with Dave and Jim at Jim's house.  I could tell from the beginning that my legs were pretty tired.  We were riding at an even pace up to Pomerado Rd, then I led out at a speed to push the others but not leave them behind.  John was able to keep up, generally, until near the hospital.  After that, I really pushed it hard to the light at Twin Peaks Rd, and John kept up with me.  Dave, John, and I rode fast down to Poway Rd, we rode together for awhile, then John and I got out ahead a little bit near the turn.  On Sabre Springs Pkwy, I took a moderate pace, and John wasn't too far behind.  I matched his pace and led out to pull him up Rancho Carmel Dr, similarly with the stretch on Camino del Norte and on W Bernardo Dr before the downhill.  After the light, I gave it pretty much all I had to lead out, then encouraged him to push it to the max on the little hill up to Jim's house.  He finished with a PR, as did Dave, so it was a good day.  I finished in 59:21, an okay time given the condition of my legs.

Total mileage = 17.9 mi
Avg heartrate = 138 bpm
Total elevation gain = 1050'
http://www.mapmyride.com/routes/view/506593430

09-06-2014 Ride

Solo ride initially over to Dave's house, using the bridge and BVP route to Sunset Dr.  Around St Timothy's Catholic Church, I got a flat.  I had a low tire before I started riding, but I was hoping that I could get through the ride without having to change it.  No such luck.  I changed the tube, seeing that the flat had come from a thistle still in the tire, and continued riding, pushing the pace because I now knew I was going to be late.  Up to Sunset Dr, then up and over to Escondido Blvd, connecting onto Centre City Pkwy and then to Brotherton Rd.  I met up with Dave and Jim at Dave's house, filling my tire with air up to riding pressure.  We rode Alexander Dr over to Montview Dr, then to Centre City Pkwy.  We retraced my route back to BVP, taking it north to the 78.  I got out a little ahead of the others on the small climb on BVP, and we gathered back to ride onto the 78.  I got out ahead again and rode down the hill solo, waiting for them at the light.  From there, we rode together all the way to the base of the climb up toward Ramona.  I set a steady pace going up the 5.5 mi steady climb, intending to keep my speed above 10 mph the whole way.  I did it, but it was a challenge during the steepest mile of the climb.  When I got to Ramona, I stopped to wait for the others, ending up waiting for about 15 min for Dave to get there.  It was hot enough for me to be sweating quite a bit while I waited.  We headed down the 67 to Highland Valley Rd, riding together and staying together after the turn until it started to climb.  I rode ahead, again keeping my pace above 10 mph but having to work at it.  We got back together near the summit of the climb and generally rode together down the grades, with me feeling a little bolder on some of the downhill curves.  At Bandy Canyon Rd, we turned right and rode down into the valley, getting some separation on the downhill but gathering back up on the flats.  After the turn, I got some more separation from the others as Dave and Jim started to slow down more.  We took the 78 back, retracing our route.  Dave was really slowing down, and Jim too after awhile.  It was pretty warm in the valley, and I had to take it really slow on the climb out.  Back via BVP to Sunset Dr, where I rode up the little climb and kept it above 10 mph but pushed the limits of my leg strength at times.  Same route back to Dave's house as earlier, where Rachel brought out smoothies.  They sure tasted good.  I rode back home the normal way, riding at a measured pace but not able to push it at all.  I was slow on the climb up before the park, then I took it easy on the rest of the way home.  It sure was good to be done with that ride.  Later in the day, my legs were really sore from the combined efforts of Friday and Saturday.

Avg speed = 16.5 mph. Total mileage = 56.2 mi
Avg heartrate = 137 bpm
Total elevation gain = 3740'
http://www.mapmyride.com/routes/view/526003742

09-05-2014 Run

Run in the early morning (dark) with my new running shoes that had more cushion in the soles.  I ran up Azucar Way to Duenda Rd and then down to Smokesignal Dr, heading down and then up to Alborada Dr.  It was generally down to Aguacate Way and then to Aguamiel Dr and then to W Bernardo Dr.  I headed south here, and it's about 0.8 mi on a gradual uphill grade.  Over Matinal Rd to Matinal Cir, with a final little uphill before I got onto Azucar Way and ran home.  I felt good from the cardio sense, and my legs held out okay.  They were tired and a little sore later in the day, with some localized soreness in my left hip.

Total mileage = 3.46 mi
Total time = 32:44
Total elevation gain = 270'
Calories burned = 450'

09-04-2014 Ride

Solo ride after work, riding through the neighborhood up to RB Rd, keeping it above 10 mph on the climb there.  Over Via del Campo to W Bernardo Dr, then on to Bernardo Center Dr.  I turned onto Camino del Norte, where I had the wind at my back and made good time riding up the gradual hill.  Over to Rancho Carmel Dr via Carmel Mountain Rd, then a fast slight downhill ride to Poway Rd via Sabre Springs Pkwy.  Again, I had the wind at my back heading east on Poway Rd, and I took it all the way to Community Rd, making good time.  I rode over to Twin Peaks Rd via Community Rd, then took the up and down route over to Pomerado Rd.  The ride down to the freeway was pretty fast, not super fast.  Then it was back home the normal way, finishing fairly well and enjoying the relatively nice evening weather.

Avg speed = 18.3 mph. Total mileage = 22.2 mi
Avg heartrate = 138 bpm
Total elevation gain = 1190'
http://www.mapmyride.com/routes/view/524590978

09-01-2014 Ride

Solo ride initially, starting when it was still dark enough to have my lights on, more for visibility than to see.  Headed down by the park and then up Pomerado Rd to Twin Peaks Rd, taking it to Camino del Norte and following the time trial route essentially back to Jim's house.  I had a modest pace on the solo section.  Met up with Jim and Dave, and we headed through the neighborhood to RB Rd and over to Dove Canyon Rd.  While riding with them, I stayed at their pace for all of the sections other than the ones with an incline.  We rode over to Carmel Valley Rd and took it to Camino del Sur, going over to the 56 bike trail.  We rode together all the way down to El Camino Real, then we rode over to the coast.  We saw a lot of riders and runners on this day, which stayed overcast for the most part.  Up through Del Mar to Jimmy Durante Blvd, using it to connect to Via de la Valle.  We thought we might have a tailwind from the ocean breeze, but the wind was more in our face than at our backs.  The section of Via de la Valle before El Camino Real is pretty bumpy on the edge.  Headed up to Calzada del Bosque and then over to El Apajo.  I put some distance between me and the others on the climb up to San Dieguito Rd, so I got to the light and headed back to meet up with them.  Didn't have long to go before they came on.  We then rode up Camino del Sur, with me putting some distance again on them, waiting for them at Casey Glen.  Back home via RB Rd to W Bernardo Dr and the normal way to Jim's place, then home.  I didn't feel like I had much energy throughout the ride, maybe it was just an off day for me.  No muscle soreness, just tiredness.

Avg speed = 16.5 mph. Total mileage = 49.0 mi
Avg heartrate = 128 bpm
Total elevation gain = 3220'
http://www.mapmyride.com/routes/view/521033896

08-30-2014 Ride

Initial solo ride in the morning when it was pretty foggy.  I kept both lights on to stay visible.  Headed up to work and then over to Camino del Norte, taking it to Pomerado Rd.  Then I rode down to the freeway and back home the normal way.  I waited for Dave to show up, then we headed through the neighborhood to RB Rd and then to Camino del Sur.  All through the ride, I kept my pace dialed back to stay close with Dave.  We rode over to Carmel Valley Rd, taking it to Del Mar Heights Rd.  We rode to Carmel Canyon Rd, then down to Carmel Country Rd to get onto the 56 bike trail.  We took it at a measured pace back to Camino del Sur, staying on this to Camino del Norte and back to Bernardo Center Dr.  From there, we took the normal route via work back home.  It was a nice ride, no real high exertion sections, just getting the miles in.

Avg speed = 16.9 mph. Total mileage = 44.7 mi
Total elevation gain = 3120'
http://www.mapmyride.com/routes/view/519261428

08-29-2014 Ride

Solo ride on a Friday when I took a vacation day.  Headed over the pedestrian bridge and got onto BVP, taking it up to Citrus Ave.  Then it was over to Mission Ave, which I rode all the way through Escondido into San Marcos, turning on Rancho Santa Fe Re to get over to San Marcos Blvd.  I rode back toward town, turning right on Bent Ave and looping around the block via Discovery St back to Via Vera Cruz.  I then turned right on Boardwalk and then Park Pl to get to the parking lot by Mama Kat's, where I eventually met Ann to have breakfast.  It was a fairly flat ride, but I hit a lot of lights going through Escondido and San Marcos.  My back was still sore from the previous day's ride, so this was more of an opportunity to get some miles in without a high level of exertion.

Avg speed = 17.3 mph. Total mileage = 23.3 mi
Total elevation gain = 820'
http://www.mapmyride.com/routes/view/518420686

08-28-2014 Ride

Solo ride in the early morning, leaving home a little before 5:30 when it was nice and dark.  I had both lights on as I headed down by the park and onto Pomerado Rd, taking it all the way to the top.  My pace was generally steady but not scorching.  I was able to keep it above 10 mph all the way to the top from Scripps-Poway Pkwy, but it took basically an all-out effort.  Then I headed over Cypress Canyon Rd to Angelique St and then down Springbrook Dr to Sabre Springs Pkwy.  This is a nice downhill.  Over Sabre Springs Pkwy to Rancho Carmel Dr, then to Carmel Mountain Rd.  From there, I followed the time trial route home.  I kept it above 16 mph on the little hill on Camino del Norte, then basically rode without pushing a hard pace home.  My back was a little sore later in the day, possibly from the effort I put in to get to the top of Pomerado Rd.

Avg speed = 16.9 mph. Total mileage = 23.2 mi
Avg heartrate = 132 bpm
Total elevation gain = 1560'
http://www.mapmyride.com/routes/view/517295306

08-26-2014 Ride

Solo ride from home, leaving before 5:30 when it was nice and dark.  I had both lights on and needed the front light to see where I was going for at least the first 30 min.  Headed over to Highland Valley Rd and took it up to the stop light near Ramona.  I felt okay on the first climb, not fast but not struggling.  On the steep part of the second climb, I was pretty slow, just slogging it up the hill.  Better on the final steep section, although my lower back was feeling it on the way down toward Ramona.  There must have been a little bit of a headwind on the way out, since I made better time on the ride back up to the summit point.  I was a little bit less tentative on the downhill sections and had some moments of pure joy racing downhill.  The sunrise was glorious as well, with pink clouds making the sky look magnificent.  Good time on the flat section after the downhills, and a decent final stretch.  It was a good way to start the day.

Avg speed = 16.8 mph. Total mileage = 31.1 mi
Avg heartrate = 142 bpm
Total elevation gain = 2370'
http://www.mapmyride.com/routes/view/515243102

08-23-2014 Ride

Ride with Dave and John from home.  I kept my pace down for much of the ride.  We headed up Azucar Way to Duenda Rd, then over to Pomerado Rd the normal way, taking it all the way to Scripps-Poway Pkwy.  I matched speeds with the others up to this point for the most part.  On the climb up Scripps-Poway Pkwy, I kept it above 10 mph on the first climbing stretch, waiting for the others when I caught a light.  We rode together until the bottom of the second climb.  They had gotten ahead of me, but I caught them when we started up.  I was able to keep my speed above 10 mph until just past the first bend in the road, then I slowed down and paced it up the rest of the way.  We gathered back together at the top.  It took Dave a while to get there, he's still working his way into cycling shape.  On the climb up to Poway Rd, I dialed it way back, keeping at the same speed as John.  We decided to cut the route short, heading back down Poway Rd to Pomerado Rd.  The downhill was fun, although the others got out ahead of me and I had to ride faster to catch up with them.  We rode together after Espola Rd.  On Pomerado Rd, we also rode together, although at times Dave got behind until we slowed our pace to match him.  We took it all the way down to the freeway, then headed home the normal way.  Easy ride for me all told.

Avg speed = 15.9 mph. Total mileage = 31.3 mi
Avg heartrate = 129 bpm
Total elevation gain = 2290'
http://www.mapmyride.com/routes/view/512627792

08-22-2014 Ride

Solo ride in the morning before work, starting when it was dark but not super dark.  I had my lights on but didn't need the front light for too long.  Headed over Pomerado Rd the normal way, then took it up to Scripps-Poway Pkwy.  I was hearing noise that seemed to be coming from my drivetrain, but I couldn't find anything out of the ordinary.  I think it was coming from my front light vibrating in its holder, but I'll know for sure tomorrow.  I had a good ride on the slope right after the turn onto Scripps-Poway Pkwy, keeping my speed above 11 mph the whole way.  It really got my heartrate up to sustain this level of effort.  I rode up to Stowe Dr, then turned left and rode it down to Community Rd, where I turned right and kept going downhill to almost Poway Rd.  I turned left on Twin Peaks Rd and stayed on this road, making the little climb just past Pomerado Rd, where it had been a while since I'd ridden here.  I stayed on the same road and finished by following the last part of the time trial route.  I had another decent section on the little climb past Carmel Mountain Rd, riding above 16 mph for most of it and aboe 15 mph for all of it.  After that, I didn't push the pace too much.  I did stay on W Bernardo Dr all the way down to Aguamiel Rd before turning an heading home.

Avg speed = 17.3 mph. Total mileage = 21.1 mi
Avg heartrate = 134 bpm
Total elevation gain = 1370'
http://www.mapmyride.com/routes/view/511521118

08-21-2014 Ride

Solo ride after work, leaving from home through the neighborhood to RB Rd.  Then to Camino del Sur and out to Carmel Valley Rd.  The wind was coming in from the southwest, to I felt it in my face at times on the way out.  I took Carmel Valley Rd over to the 56 bike trail, then rode it back to Camino del Sur.  With the wind at my back, I had a pretty good effort on this stretch, generally keeping it above 17 mph the whole way with many stretches even faster.  Back all the way to Dove Canyon Rd, taking it over to RB Rd and retracing my route to get home.  The wind helped me on the gradual incline section by Del Sur.  Although the temperature was probably in the high 70s, the humidity made me sweat a fair amount, so it was a good workout.

Avg speed = 18.1 mph. Total mileage = 26.8 mi
Total elevation gain = 2090'
http://www.mapmyride.com/routes/view/511188844

08-17-2014 Ride

Time trial ride, initially with John up to Jim's house, where we were joined by him and Dave for the first ever new time trial route where all four of us rode.  The pace was faster with Dave riding, particularly at the start.  John and I rode out ahead going up Pomerado Rd, and I tried to match my pace to keep John just on my rear wheel.  I got out a little ahead by the hospital, where we all gathered together and continued.  We rode basically together until midway down Poway Rd, where John and I got out ahead again.  I stretched it a little bit on the last part, waiting for the others after the turn.  I let them go ahead, then I rode to try and catch up with them, eventually riding with John on my wheel.  We continued on Rancho Carmel Dr, same general thing, and John was able to hang with me until the turn onto Carmel Mountain Rd.  He and I rode basically together up the hill on Camino del Norte, with me getting out a little ahead and him catching up when I coasted down toward the freeway.  A pretty fast pace over to Bernardo Center Dr, then John and I rode at a good clip on W Bernardo Dr.  I led out after the light at RB Rd, with John catching me near the turn onto Duenda Rd.  He pushed it up the hill, but ended up just a little slower than his PR.  Still, it was a good ride for him and a nice workout for me.  Finished in 1:00:30.

Total mileage = 17.9 mi
Avg heartrate = 132 bpm
Total elevation gain = 1050'
http://www.mapmyride.com/routes/view/506593430

08-16-2014 Rides

Solo ride initially over to Dave's house, taking BVP up to Sunset Dr rather than ride on the freeway after getting across Lake Hodges.  I kept a steady pace but didn't burn it.  Got over to Escondido Blvd and took a left, following it until I could get onto Centre City Pkwy.  Then it was the normal way to his house.  I met up there with him and John, and we took Alexander Dr over to Montview Dr and then onto Redwood St, which connects to Felicita Ave.  Then it was onto Centre City Pkwy, which we took to Country Club Ln.  It seemed like we caught every light going through town, which was okay, since Dave had given blood on the previous Wednesday and that was keeping our pace slower.  We got onto El Norte Pkwy and took it until it turned into Borden Rd.  Down to Twin Oaks Valley Pkwy for a short jog to get to Richmar Ave, using it to get to Mission Rd via Marcos St.  We rode down to Rancho Santa Fe Ave, then turned here.  Up to San Marcos Blvd and beyond.  There was a very small climb here, steady but not steep.  Other than that, we didn't have any ups or downs to note.  We next rode down to San Elijo Rd, then took it up to San Elijo Hills.  This climb wasn't bad at all, I think the wind was aiding us.  We got onto Elfin Forest Rd, taking it down to Harmony Grove Rd.  Not too long after the turn, a couple of Swamis riders came by at high speed.  I didn't pay attention.  Then a bigger group rode by, and I let them go for a bit, then decided to try and catch up.  No luck, they were just too fast.  I did catch on with a tail group of about 5 riders, and we stayed together up to the tee.  I stopped there and waited for John and Dave, then we took Kauna Loa Rd over to Country Club Dr.  Again, nothing super steep on this section, just some gradual climbing or shorter, sharper little blips.  Took Auto Park Way to Mission Rd and back to Centre City Pkwy.  From there, it was the normal way back to Dave's house, where we had smoothies.  I had kept my pace low for most of this ride, other than the fast section on Harmony Grove Rd.  Back home, again not riding fast.  It was getting hot out, and it was muggy too.  Felt fine at the end, just tired from the exertion and not getting a restful night's sleep.

Avg speed = 17.1 mph. Total mileage = 43.3 mi
Avg heartrate = 130 bpm
Total elevation gain = 2170'
http://www.mapmyride.com/routes/view/505849342


Around 12:30, I took off through the neighborhood to ride down to the beach and meet up with Ann and Emily.  I took the normal route down into Fairbanks Ranch, then used El Apajo and Calzada del Bosque to get to Via de la Valle.  From there, it was down to PCH and up north to Encinitas Blvd.  Other than riding in the middle of the day, when it was breezy and hot, the ride was uneventful.  I could tell I didn't have a lot of push in my legs, from a combination of the earlier day's ride and the heat.  I rode into the parking lot by Moonlight Beach, where Ann had parked the car.  We had an Open Hearts Fellowship/YAM beach picnic, but I felt out of sorts with all of the stuff going on at work, I just couldn't relax.  Went in the water for a bit, and the water temperature was quite nice.

Avg speed = 17.5 mph.  Total mileage = 21.5 mi
Avg heartrate = 149 bpm
Total elevation gain = 960'
http://www.mapmyride.com/routes/view/506056408

08-11-2014 Ride

Solo ride after dinner, when it was cooling but still a little breezy.  Headed through the neighborhood and took RB Rd to Dove Canyon Rd, then over to Carmel Valley Rd.  I rode at a steady pace up to Black Mountain Rd, then down to Camino del Sur.  Out toward the 56 bike trail, where I took a U-turn and then headed back toward home.  I stayed on the same road, enjoying some time with the wind more at my back.  Turned on Dove Canyon Rd and then back to RB Rd, taking it all the way down to W Bernardo Dr and going home the normal way from there.  I felt good during the ride, took the pace a little faster in the second half than in the first, but I wasn't pushing it.

Avg speed = 17.2 mph. Total mileage = 19.8 mi
Avg heartrate = 136 bpm
Total elevation gain = 1760'
http://www.mapmyride.com/routes/view/501392602

08-10-2014 Ride

Sunday time trial ride, leaving from home with John and meeting Jim at his house. In charged up this first hill at full tilt initially but couldn't keep it up all the way to the top.  We rode over to RB Rd, getting a little ahead of John.  Then we rode together on to Pomerado Rd, where I got a little separation on the others, even though I wasn't really pushing it.  From the hospital, we rode together down to Poway Rd and over to Sabre Springs Pkwy. I rode OK here but pushed the pace once we got onto Rancho Carmel Dr and kept up a face pace all the way home, catching the light at RB Rd.  Finished in 58:41.

Total mileage = 17.9 mi
Avg heartrate = 143 bpm
Total elevation gain = 1050'
http://www.mapmyride.com/routes/view/499823320

08-09-2014 Ride

Solo ride over to John's house, taking the normal route.  It was overcast and fairly mild on this stretch of the ride.  I really pushed it hard on pace on the little hill up to his place, probably the highest output I've ever had (not sure if it was the fastest) on this climb.  At his house, I met up with him and Dave, and we headed over to Scripps-Poway Pkwy, then down to Black Mountain Rd.  It's a gradual climb from there up to Mira Mesa Blvd. then we headed over to Miramar Rd.  Stayed on Kearny Villa Rd until we turned at Clairemont Mesa Blvd, where they are building a new Kaiser Permanente Hospital. Then it was a right onto Murphy Canyon Rd and downhill, for the most part, until we got to the bike trail that leads into the Qualcomm Stadium parking lot.  We rode around the perimeter of the lot, seeing a number of rally cars racing on courses laid out in the parking lot, as well as a sign for parking for the Wiener Dog Races.  We exited onto Friars Rd, heading east.  Dave was starting to slow down by this time, and it was definitely warming up.  With the high humidity, I was sweating quite a bit.  We rode down to just past the 163, then turned right onto Ulric St.  There is a gradual climb here, a little over a mile, that has a pretty steady 4-5% grade.  I couldn't maintain a 10 mph pace on it.  We all gathered together back at the top, then turned right onto Linda Vista Rd, which we took all the way to Aero Dr.  A short jog over to Kearny Villa Rd, which we took back to Pomerado Rd and the normal way back to John's house.  I had a decent ride to the top of the hill on Pomerado, keeping my pace even with John's until it started to get steeper near the end.  I had some cold watermelon and a soda at his place before heading home.  It was breezy and warm on the last stretch, so I wasn't able to push the pace.  I took the Sabre Springs route, following the time trial route to get home.  I felt fine at the end, was probably a little dehydrated, but my legs weren't really sore or tired.  I was tired, but a quick nap helped out there.

Avg speed = 17.2 mph. Total mileage = 56.6 mi
Total elevation gain = 3140'
http://www.mapmyride.com/routes/view/499114842

08-08-2014 Ride

Solo ride on a Friday morning before work.  It was totally dark when I started, around 5:20, and I needed my bike light to see where I was going.  I headed through the neighborhood to RB Rd.  I've been under stress from work stuff, and I could tell the difference in my heartrate and output level.  I took the route down Camino del Sur over to the 56 bike trail, heading down to Carmel Valley Rd.  On the middle incline stretch, I was able to keep my speed above 20 mph, with a fairly good effort.  Back to Dove Canyon Rd, keeping it above 10 mph on the climb up to and past Black Mountain Rd, again with a high level of effort.  Then it was back home the normal way via W Bernardo Rd.

Avg speed = 17.6 mph. Total mileage = 25.0 mi
Avg heartrate = 140 bpm
Total elevation gain = 2020'
http://www.mapmyride.com/routes/view/497935660

08-03-2014 Ride

Time trial ride with John and Jim, meeting the latter at his house.  It had been raining in the night, and the roads had some wet spots but not too many.  However, the air was really humid throughout much of the ride, which is pretty unusual for San Diego.  I started out slow and picked up the pace a little bit, beginning around Sabre Springs Pkwy.  Not really fast, just a little faster.  I had a good little stretch going up the rise on Camino del Norte and I was able to finish on Duenda Rd pretty well.  Time was 1:01:55.

Total mileage = 17.9 mph
Avg heartrate = 134 bpm
Total elevation gain = 1050'
http://www.mapmyride.com/routes/view/492655448

08-02-2014 Ride

Solo ride initially, going down by the park and up Pomerado Rd to Higa Pl, turning left on Gabard Rd and then getting onto Lomica Dr.  I took it to Acena Dr and then took a left on RB Rd.  Back to W Bernardo Dr, then a left on Poblado Rd to ride around Westwood and back to home.  I met up with John, then waited for Jim and Dave to show up.  Both were a little late.  All together, we headed over the bridge by Lake Hodges and up to BVP, then took Via Rancho Pkwy to Del Dios Hwy.  That little hill by Felicita is quite steep, it had been awhile since I rode it.  In the early part of the ride, Dave was lagging behind, his back was giving him some problems.  We rode down to El Camino del Norte and then took it to Rancho Santa Fe Rd, turning right.  This road has a gradual grade, then a nice decline to the turn to head northeast.  Here it's generally a steady climb to just before San Elijo Rd.  There were some other cyclists on the road ahead, so I worked a little harder to chase them down.  After a small descent, there is another climb up to Lake San Marcos, then a downhill to San Marcos Blvd.  We turned right, then took another right on Discovery St, following it to Craven Rd and by CSUSM.  Over to Barham Dr, which we followed to Mission Rd and on into Escondido.  We caught a number of lights here, which slowed us down somewhat.  Turned right on Centre City Pkwy and from here took the normal route home.  Dave peeled off by his house, so it was just the three of us on the last stretch.  John really pushed the pace going across the bridge, and I was able to mark him but not pass him.  Felt fine at the end, Jim's legs were cramping up, so he stopped by and we had a smoothie.

Avg speed = 17.4 mph. Total mileage = 49.1 mi
Avg heartrate = 137 bpm
Total elevation gain = 3110'
http://www.mapmyride.com/routes/view/492198780

08-01-2014 Ride

Solo ride early in the morning.  I had originally planned on riding on Thursday morning, but a late change to my meeting schedule quashed that possibility.  I left a little before 5:30, and it was definitely dark for at least the first 30 min.  Luckily, the route I took had streetlights to light the bike lanes reasonably well, and I had my lights on.  I headed through the neighborhood to RB Rd and then to Camino del Sur.  Then it was over to San Dieguito Rd and down the hill.  It was still pretty dark, maybe because the day was overcast so the sun wasn't out.  I made good time on the ride in the flats, turning on El Camino Real and slowing down after the turn to get ready for the little climb into Del Mar Heights.  I had a decent climb here, keeping it above 10 mph the whole way but giving it a full effort to do so.  Then it was down to the 56 bike trail, which I took all the way back to Camino del Sur.  I was slower on the first little rise but sped up on the second rise to catch up with a rider who was pretty far in front of me.  I headed back home on Camino del Sur, retracing my route once I got to RB Rd.  Felt good about my level of effort, but it caused by lower back to be sore for the rest of the day.

Avg speed = 18.2 mph. Total mileage = 34.0 mi
Avg heartrate = 138 bpm
Total elevation gain = 2470'
http://www.mapmyride.com/routes/view/490905734

07-28-2014 Ride

Solo ride after work and after dinner, since Ann was going to work out at the gym.  I headed through the neighborhood and up to RB Rd,  taking an easy pace.  It was warm enough to build up a sweat but not overly hot.  I headed over to W Bernardo Dr using Via del Campo, then got onto Bernardo Center Dr to take it to Camino del Norte.  The wind was coming in from the west at a fairly brisk clip, and it was a definite help on the stretches where I rode to the east.  I rode over to Carmel Mountain Rd and then turned on Rancho Carmel Dr, taking it all the way to Poway Rd at a fast pace.  The stretch up Poway Rd to Pomerado Rd was also fast with the wind at my back.  I took the little jog on Oak Knoll Rd, then got onto Pomerado Rd.  Here, the wind was coming slightly at me, which slowed my down a little bit.  I took it all the way down to the freeway, then back home by the park.  I caught a greater number of lights than usual on this ride.

Avg speed = 17.2 mph. Total mileage = 20.4 mi
Total elevation gain = 1100'
http://www.mapmyride.com/routes/view/487218524

07-27-2014 Ride

Time trial ride with John up to Jim's place, where we met him and continued on.  For me, nothing remarkable about this ride, not too fast but maintaining a decent pace throughout.  On the downhill from work on W Bernardo Dr, I was in the rear, and a car almost turned in front of John, which would have wiped him out and probably led to a pileup crash for me and Jim.  Luckily, the guy woke up just in time to stop rather than turn right.  Finished in 1:01:30.

Avg speed = 17.3 mph. Total mileage = 17.8 mi
Total elevation gain = 1040'
http://www.mapmyride.com/routes/view/486015514

07-26-2014 Ride

Solo ride initially, heading over the freeway and up BVP to Encino Dr, which has more of an incline than I had remembered.  I took it to 17th Ave, turned and rode over to Juniper St.  I made good time over the little crest here.  Took Juniper down to 5th Ave, then connected back to Centre City Pkwy.  I started heading back to Dave's house, turning on Felicita Ave and then onto Brotherton Rd, taking it back toward his place.  I met up with him, John, and Jim, and we headed out on the road that goes by the Kroeker's house.  It got a little steep, then a lot steep for a short section on Clarence Ln before heading downhill to Felicita Ave, which we took over to Via Rancho Pkwy.  We then took BVP all the way over to Citrus Ave, riding it to get to El Norte Pkwy.  At this point, I put in a short burst of high output and rode solo for awhile on the flat sections until we got to Ash St.  We rode up and over the little crest, then down to Rincon Ave, connecting to Broadway.  Then it was Jesmond Dene Rd, where John and I rode together for a little while on the slight climb before the incline increased.  I was able to keep it above 10 mph on the last little climb without getting out of the saddle, but it was a max effort to do so.  We gathered up and rode over to Deer Springs Rd, then down to Twin Oaks Valley Pkwy.  John and I got out ahead and rode at a fast clip for a little while until we stopped and waited for the others.  Then we all rode loosely together until and beyond the turn onto Barham Rd.  Dave and Jim were starting to slow down by this point, so I slowed down somewhat as well.  We rode over to Mission Rd and down to Enterprise St, using it to connect to Auto Park Way.  Over to Valley Pkwy, then up the slight rise and down to Via Rancho Pkwy.  It was warm and humid by this time, and I was sweating quite a bit.  I rode out ahead on the slight uphill sections, then waited at the top for all to gather together.  We took the downhill but turned left near the bottom, before Felicita, onto Bernardo Ln, which has a nasty little steep climb up to a stop sign for Bernardo Ave.  We headed right and down to Gamble Ln, which turns into Citracado Rd.  We took it under the freeway and turned by the fruit stand onto Miller Ave, which intersects Brotherton Rd, back to Dave's house.  He had peach smoothies ready for us at his place, and they went down really smoothly.  I rode back home the normal way, except that I had to take the bike path across the lake due to some road construction at the entrance onto the freeway.  This ride ended up having more climbing than I thought it would, and with the weather factor, I didn't ride as fast as I would have liked.  However, my legs held up all the way through.

Avg speed = 17.0 mph. Total mileage = 51.0 mi
Total elevation gain = 2860'
http://www.mapmyride.com/routes/view/484839906

07-25-2014 Ride

Stationary bike ride before work, finally able to get a decent internet connection that allowed me to watch parts of two Dr Who episodes on Netflix.  I was able to ride 11.2 mi in the first half but dropped off slightly in the second.  Not as high a cardiac output effort at the previous week, though.

Total mileage = 22.2 mi
Avg heartrate = 153 bpm
Total calories burned = 780

07-22-2014 Ride

Solo ride in the evening over to yoga, following the normal route.  The wind was blowing more from the north and west than usual, so it was much more difficult to ride up BVP at a fast pace.  Same thing for when I turned off and started heading toward downtown.  Other than that, it was an uneventful ride.

Avg speed = 17.3 mph. Total mileage = 10.7 mi
Total elevation gain = 730'
http://www.mapmyride.com/routes/view/481270802

07-20-2014 Ride

Solo initial ride in the morning, heading through the neighborhood to RB Rd and out to Camino del Sur.  I rode over to Carmel Valley Rd, feeling okay but not super strong.  A decent push up to the crest by the small climb near Black Mountain Rd, keeping it above 10 mph the whole way but having to work at it, particularly by the intersection there.  Then it was down to Dove Canyon Rd and back toward 4S Ranch, turning on Camino del Norte and riding up to Camino San Bernardo to get back to RB Rd.  Over and down to W Bernardo Dr, taking it down to Aguamiel Rd and back home that way.  I met up with John, and we rode up to Jim's house to meet him and ride the time trial route.  No real noteworthy events on the ride, as I generally stayed with them except for a short stretch before the turn onto Poway Rd where I pushed it to the stops, as well as some separation on the little climbs on Sabre Springs Pkwy and Rancho Carmel Dr.  John rode fast on the last stretch on W Bernardo Dr, and I was able to hang on his wheel with an effort.

Avg speed = 17.3 mph. Total mileage = 35.1 mi
Avg heartrate = 133 bpm
Total elevation gain = 2550'
http://www.mapmyride.com/routes/view/478468782

07-19-2014 Ride

Frustrating day for me.  I was planning on getting out early for a ride before meeting up with Dave, John, and Jim at Jim's house.  When I went into the garage, I had a rear flat, so I fixed it with a tube that had been patched but looked okay.  It also had a slow leak, so I replaced it with another one, again patched, and started my ride.  I headed up through the neighborhood to RB Rd stayed on it through the intersection at Camino del Norte, where it turns into Lone Quail Rd.  I rode up to Dove Canyon Rd, then turned left and noticed that my rear tire was going flat.  I stopped at the intersection with Camino del Norte and fixed it, then headed back at a hurry to meet up with the others.  It wasn't too much longer that my rear tire went flat, so I coasted to the intersection with RB Rd and called Ann to ask her to come pick me up.  Done for the day.

Avg speed = 14 mph. Total mileage = 4.8 mi
Total elevation gain = 400'
http://www.mapmyride.com/routes/view/477455720

07-18-2014 Ride

Solo ride on Friday morning, leaving the house a little after 5:30.  It was still a little dark when I started, so I had my lights on.  Headlight was low on batteries so not much use.  I headed down by the park and up Pomerado Rd to Poway Rd.  Not a screamingly fast pace, but I felt my cadence was good.  It felt like the wind was coming from the east on the Poway Rd section, and I cruised on the flats here.  Intentional slowing down on Sabre Springs Pkwy and Rancho Carmel Dr, not wanting to push it too hard and suffer on the Saturday ride.  I turned on Carmel Mountain Rd at the light and rode to Camino del Norte, following the time trial route home.  Had a good strong first push up the little incline after the turn but I didn't take it all the way to the crest.  On W Bernardo Dr, I rode down to Aguamiel Rd and finished with the little climb, really strong on this section with legs feeling good.

Avg speed = 18.1 mph. Total mileage = 19.9 mi
Avg heartrate = 133 bpm
Total elevation gain = 1070'
http://www.mapmyride.com/routes/view/476603972

07-16-2014 Ride

Stationary bike ride before work, 22.8 mi in an hour at level 13. I couldn't get a steady video or music stream, so I just rode and focused on my effort.  I made 11.2 mi in the first half and 11.6 in the second.  I could tell toward the end that my effort level was dropping off.  My heartrate in the second half probably didn't drop below 160 bpm, so it was a sustained high output effort.

Total mileage = 22.8 mi
Avg heartrate = 158 bpm
Total calories burned = 800

07/13/2014 Ride

Time trial ride with John.  We both were feeling the effects of the previous day's ride, so we started out slow.  I resolved to basically stay with John's pace, and so we rode together over to Pomerado Rd and up to Poway Rd.  On the section past the hospital, John was setting a pretty fast pace, and we traded leads.  It was a little slower on Poway Rd, and I took it slow up Sabre Springs Pkwy and Rancho Carmel Dr.  Even still, I got out ahead of John by a little bit.  We rode on Camino del Norte together, with just a little separation near the top of that little crest.  John pushed the pace on the rest of the ride and came up just short of a PR.  I finished in 1:02:40.

Total mileage = 17.8 mi
Avg heartrate = 132 bpm
Total elevation gain = 1060'
http://www.mapmyride.com/routes/view/471514646

07-12-2014 Ride

Ride over to John's house in the morning, following the normal route using Pomerado Rd.  I set a steady pace and was feeling pretty good, so I made decent time riding over there.  We headed over to Scripps-Poway Pkwy and up to the 67.  On the initial climb, I was able to keep my pace above 10 mph, which isn't all that common for me.  On the second climb, I kept up a pretty good pace, not scorching.  We gathered together at the top and then headed down toward Lakeside.  On the last steeper climb, I hit a rock with my front wheel that jarred me pretty good but luckily did no damage other than to knock my speed sensor out of alignment.  I stopped at the bottom and adjusted it, then raced to catch up with John ahead of me.  We headed over Riverside Dr to Riverford Rd and El Nopal to Magnolia Ave, using it to connect to Mast Blvd.  The ups and downs on this road weren't as bad as I had remembered them, and I had a pretty good riding section here.  We then rode on the 52 bike trail over to Santo Rd.  This road has a steady climb that's a little over 2 miles long, and I was able to chase down 4 riders who had started a fair amount ahead of us.  John and I met up at the crest and rode together down to Santo Rd, taking it over to Tierrasanta Blvd, which turns into Balboa Ave.  Took a right on Ruffin Rd and rode over to Kearny Villa Rd.  There is a short climbing section at the beginning, then it's generally flat to uphill all the way to the top of Pomerado Rd.  John and I rode together for most of the Pomerado section.  When it started to get steeper near the top, this guy in a Navy jersey passed me, so I latched onto his wheel and followed his pace.  He tried to shake me near the top, but I was able to pass him and finish this little climb with a flourish.  John and I then rode back to his place, where I had a quick soda before heading toward home.  I rode back to Poway Rd, then followed the time trial route back to Bernardo Center Dr.  I was tired and feeling the effects of the combination of temperature and humidity.  I decided to continue on Camino del Norte to pick up my contact lens order at EyeLux in the shopping center by Dove Canyon Rd.  Then I headed home, at a fairly slow pace, riding over to RB Rd, then down to W Bernardo Dr and home the normal way.  Legs held out okay, as did my cardio.  I just need to work on my endurance and ability to maintain a steady pace at higher cardio output for longer periods.

Avg speed = 16.9 mph. Total mileage = 62.0 mi
Avg heartrate = 137 bpm
Total elevation gain = 4570'
http://www.mapmyride.com/routes/view/470827338