02-27-2014 Ride

Stationary bike ride at work in the morning before work, pushing my output at level 14.  Had a decent workout, getting over 22 miles in an hour for the first time at level 14.

Total mileage = 22.1 mi
Avg heartrate = 154 bpm
Total calories burned = 800

02-22-2014 Ride

Ride over to Joe's house, taking the Centre City Pkwy Route all the way to Country Club Ln.  It was cool at the start, not really cold, and I was warmed up by the time I got to his place.  My legs felt good, really solid. We headed over to Broadway and then to El Norte Pkwy, taking it up to Valley Center Rd.  Up the grade, where I was able to keep it above 10 mph all the way to the top, which is a first, I think.  I slowed down after that effort.  We headed out to Cole Grade Rd, taking it over and down to the 76.  It is really steep and winding on the downhill, and the road condition isn't great, so I was taking it easy.  On the 76, it was up and down for awhile, then a gradual downhill into Pala.  Mainly flat from there over to the freeway, where we stopped for a bathroom break and a quick snack.  We took the 395 up to W Lilac Rd, and I was surprised at how steep it was, about the same as Scripps-Poway Pkwy.  Down into Bonsall and onto Old River Rd, taking it over to Vista Way.  We rode all the way into Vista, turning left on Civic Center Dr and taking a little too far.  When we got off course, Joe took the opportunity to get some oil for his French horn, then we backtracked to Santa Fe Ave, taking it over to Robelini Rd and turning right.  This road turns into Sycamore Ave, and it's a nice route to take over to Melrose Ave, where we turned left and rode through some ups and downs out toward San Elijo Hills.  Took another bio break before we climbed on San Elijo Rd.  Joe was slowing down here, and I was riding steadily, feeling really good as we headed through Harmony Grove and Elfin Forest, especially with the tailwind pushing me up the slight inclines back into Escondido.  We took Enterprise Dr over to Auto Park Way, and I could tell that Joe was suffering.  I probably made a mistake in going over to Mission Rd the longer way.  Even on the slight downhill with a tailwind on Mission Rd, Joe was falling back and riding slowly.  We took it easy into Escondido, getting onto Centre City Pkwy and going really slowly back to his place.  Just past Iris Ln, Joe's hamstrings seized up, and he had to stop and walk for awhile.  He was able to get back on and finish, but he was obviously in pain.  I rode home the normal way, again feeling fine without any muscle tightness, just a little bit of soreness (not much) and feeling tired.

Avg speed = 16.4 mph. Total mileage = 92.4 mi
Avg heartrate = 131 bpm
Total elevation gain = 5700'
http://www.mapmyride.com/routes/view/362295913

02-21-2014 Ride

Stationary bike ride at work in the morning before work, watching a Breaking Bad episode and riding at level 14.  I wasn't putting out the maximum effort here, saving a little bit for an expected long ride on Saturday with Joe.

Total mileage = 21.4 mi
Avg heartrate = 142 bpm
Total calories burned = 770

02-19-2014 Ride

Solo ride over lunch, heading out Bernardo Center Dr to Carmel Valley Rd, going steady but not all out on the little climbs.  Took Camino del Sur over to the 56 bike trail and headed west into a fairly steady breeze.  I didn't push it here.  On the way back via Carmel Valley Rd, I benefitted from the tailwind and made good time.  Turned left on Camino del Sur, riding steady.  On the little rise into 4S Ranch, a female rider passed me so I got on her wheel and rode with her for awhile, having to work to stay at this pace.  We traded leads until splitting when I turned at RB Rd.  That was a very fast section for me with the challenge from another rider causing me to put in a strong effort.  Kept it fairly fast all the normal way back to work.

Avg speed = 19.1 mph. Total mileage = 21.3 mi
Avg heartrate = 137 bpm
Total elevation gain = 1650'

https://www.mapmyride.com/workout/487972867

02-17-2014 Ride

Solo ride from home to Joe's house, starting out around 9:20 and taking the shortest route.  I rode fairly fast to get there because I got kind of a late start, had to replace the power supply on the home PC.  We met up at his place and took off north on old 395, heading up to El Camino del Rey and taking it in toward Bonsall.  In the early parts of this ride, Joe was hanging in there with me, even though I was setting a mildly aggressive pace.  We got onto Old River Rd and took it, with a minor climb just south of the 76.  This road eventually turns into Vista Ave, and we stayed on it until turning right onto Bobier Ave toward Oceanside.  Joe was slowing down here, and I couldn't tell if he was struggling or trying to conserve his energy.  I slowed down as well and suggested that he stay in my draft, and that worked for awhile.  This road turns into Oceanside Ave, and it's a nice way to get down to the coast, although it's pretty long, about 9 miles to get to PCH.  We turned left and headed south, initially riding slowly through downtown Oceanside and then Carlsbad, where we hit a lot of lights.  After that, we made good time, with me pushing the pace to try and outrun a couple of time trial riders who initially passed us then slowed down.  We turned inland at Leucadia Blvd, which turns into Olivenhain Rd.  On this part, we stopped and took a break with some minor food and rest.  This part of the ride was uphill in parts but not too bad.  Turned right on Rancho Santa Fe Rd and took it over to El Camino del Norte, which has a couple of bumps but isn't too difficult.  Then onto Del Dios Hwy, where we were helped by a tailwind.  I really felt good on the first significant uphill, easily keeping it above 10 mph without overly much effort.. Felt fine on the second uphill before Via Rancho Pkwy.  I stopped at the turn to wait for Joe, who was starting to run out of gas.  I slowed down somewhat, but he was still lagging.  Over to Felicita Rd, which we took to Centre City Pkwy.  Joe stopped at the Burger King for a rest stop, and we took another break in the shade here.  He was bonking, so the ride from there back to his house was really slow.  I rode as slow as I could, and he was still lagging.  I think he now has a better appreciation of what he will be up against in Solvang in a couple of weeks.  He's still got some time, but I think it's going to be a real struggle for him to finish that ride.  We rode to Country Club Ln and then to Village Rd back to his place, again riding at a slow pace.  He was tired at the end and sore, but his muscles were still responding.  I headed home the normal way, benefiting from a crossing tailwind and the general downhill slope of the return route.  In South Escondido, the wind shifted to more of a headwind, which slowed me down a fair amount, going over the freeway and up the hill before the park.  Final section was fine, legs were responding well and not feeling over-exerted.  I felt tiredness at the end of the ride but no real soreness.  My training plan to prepare for Solvang is on schedule, and I'm looking forward to a good ride, assuming the weather cooperates.

Avg speed = 16.8 mph. Total mileage = 82.2 mi
Avg heartrate = 133 bpm
Total elevation gain = 4410'

https://www.mapmyride.com/workout/486407411

02-16-2014 Ride

Time trial ride, no details.  My MapMyRide entry says I finished in 59:31.

Avg speed = 18.1 mph. Total mileage = 17.9 mi
Total elevation gain = 1090'
http://www.mapmyride.com/routes/view/359032845

02-15-2014 Ride

Solo ride from home down by the park and up Pomerado all the way to the top.  I tried to keep it above 10 mph on the last climb but just couldn't keep it up.  My heartrate was in the upper 170s after a little over half a mile, and I had to slow down.  Picked the pace up a little bit near the top, then rode down to Kearny Villa Rd..  Took it over to Clairemont Mesa Blvd, where I seemed to hit a bunch of lights.  The road quality is good here, and it's fairly flat.  Over to Genesee Rd, where I turned right and rode to University City, taking a couple of small uphills in stride.  Left on La Jolla Village Dr, taking it over and up to Torrey Pines Rd by UCSD.  Stayed on this road until just before the downhill to the coast, where I stopped for a break and had a banana and a rest.  Then it was downhill and back up into Del Mar, going through and over to Via de la Valle using Jimmy Durante Blvd.  I had a little bit of a tailwind from the coast and made good time heading inland, including a stretch of a little over a mile when I chased some guy down and rode hard with him on my wheel.  Turned on Calzada del Bosque and over to El Apajo, then to San Dieguito Rd.  I had a decent ride on the climb here, finishing fairly strong on the last portion.  Then it was home via Camino del Sur to RB Rd and down to W Bernardo Dr, normal route from there.  I was just below 18 mph, so I pushed hard on the last mile and a half.  Legs are feeling good, I was a little surprised at times during this ride that my cardio seemed to be working so hard, but it turned out to be a fairly challenging 50 mi for elevation.

Avg speed = 18.0 mph. Total mileage = 53.4 mi
Avg heartrate = 143 bpm
Total elevation gain = 3120'
http://www.mapmyride.com/routes/view/358628853

02-13-2014 Ride

Stationary bike ride at work in the afternoon at work, listening to music on my phone and riding at level 14.  No video may have helped me to concentrate more on putting in a good effort, and I had perhaps my highest power output on the stationary bike, certainly the highest in quite a while.

Total mileage = 22.6 mi
Avg heartrate = 152 bpm
Total calories burned = 820

02-11-2014 Ride

Solo ride from work in the afternoon before going home, heading out to Bernardo Center Dr and over to Camino del Norte.  Took this road to Pomerado Rd, then right to Poway Rd.  Here, I did a U-turn and headed all the way to the freeway and back to the site via W Bernardo Dr.  On the stretch of road up to the hospital, there was another rider who initially passed me but couldn't keep up when I increased my pace.  I made good time on the Pomerado Rd stretch, slowing down as I headed back uphill to the site.  It was a good, not great, ride for me.  Particularly at the start, my legs felt tired from the weekend's exertions.  But they were fine at the end.

Avg speed = 18.6 mph. Total mileage = 16.5 mi
Avg heartrate = 133 bpm
Total elevation gain = 730'
http://www.mapmyride.com/routes/view/357362181

02-09-2014 Rides

Time trial ride from home with John, riding up to Jim's house and meeting him there.  My legs were tired from the previous day's ride, and I was only looking to get the miles in.  Fairly steady pace throughout, staying with the others, mainly John when the pace or incline picked up.  Not that fast on Sabre Springs Pkwy/Rancho Carmel Dr, where I was content to ride at a comfortable pace and stand on the pedals but not bear down.  Finished in 1:01:44.

Total mileage = 17.9 mi
Average heartrate = 131 bpm
Total elevation gain = 1060'

https://www.mapmyride.com/workout/480507779

After church, I rode home via the 78.  Took Juniper down to Sunset and then to BVP, heading over to San Pasqual Rd and then to Old Milky Way.  My legs were really tired, and I had no real drive during the entire ride.  Got onto the 78 and rode okay, but I slowed down once I turned onto Bandy Canyon Rd and it was a real slog getting up the hill, very slow.  I took it easy on Highland Valley Rd going back and made it up the last two climbs, again slowly.  This probably wasn't a very helpful ride for my overall fitness.

Avg speed = 16.7 mph. Total mileage = 21.4 mi
Average heartrate = 131 bpm
Total elevation gain = 1090'

https://www.mapmyride.com/workout/480791107

02-08-2014 Ride

Ride over to Joe's house, taking the shorter freeway route to get to Centre City Pkwy and taking it to Iris Ln, from there over to his place.  We then went back down Village Rd and onto Iris Ln to connect to Country Club Rd and then to Broadway.  Over to Centre City Pkwy via Jesmond Dene Rd, pushing it and feeling pretty good at the last little climb.  We rode down to Gopher Canyon Rd and turned there, enduring a short steep climb just past the freeway.  After this, it's basically downhill until we turned on Little Gopher Canyon Rd, which is a nice slight downhill winding route to get to Old River Rd.  Rode over, through some Bonsall subdivision to connect to El Camino Rey and then onto W Lilac Rd.  I felt pretty good on this part, keeping it above 11 mph for all but the last little climb to the old 395.  We headed down this hill, and the bike lane is kinda sketchy for the speed we were carrying.  Headed east on the 76 for a couple of miles and then turned right on Couser Canyon, which I had never been on.  It was pretty, but there were a couple of pretty steep sections, and my back was giving me some grief.  I also had to fix a rear flat not too long after beginning the climb.  This road, after the climb, drops down and connects with Lilac Rd, where we turned right and rode by the Yellow Deli.  Stayed on Lilac Rd, which is pretty windy but a nice ride, until we got back to Valley Center Rd, where we turned left.  The road was okay to begin with, but after a time the bike lane turned really bumpy and was a chore to ride on.  Joe was slowing down here too.  We took Lake Wohlford Rd, which has a small climb past the casino that turned out to be the last significant climb we had to negotiate.  We headed around the lake and then dropped down the grade, where I felt pretty good on the turns, only feathering the brakes in a couple of places including the last sharper left turn before the initial steep climbing section.  Back to Valley Center Rd, turning right on El Norte Pkwy and dialing the pace back for a bit to give both of us a rest.  We were riding into the wind on this section, but I was able to handle it okay even though it slowed me down.  Right on Broadway and back to Joe's house, where I had a brief break before heading home.  Back to Centre City Pkwy via Village Rd and Iris Ln.  Thankfully, I didn't have to deal with a headwind through Escondido, it only became noticeable to me as I was crossing the freeway.  I was pretty tired by this point, so I slowed down and didn't fight it.  Felt decent on the last two little climbs, there was a rider pretty far ahead of me that I tried to chase down and almost caught before he turned right on Aguacate.  I pushed it to the stops on the last climb and ran out of gas, having to slow down to a crawl at the very end.  Good to be done.

Avg speed = 16.6 mph. Total mileage =74.5 mi
Avg heartrate = 140 bpm
Total elevation gain = 4690'
http://www.mapmyride.com/routes/view/356009617

02-07-2014 Ride

Stationary bike ride at work in the morning before work, watching an episode of Breaking Bad on my Touchpad. Riding at level 14 for the first time in awhile, and it was a challenge, cutting into my average speed and giving me more of a muscle workout than cardio.

Total mileage = 21.3 mi
Avg heartrate = 147 bpm
Total calories burned = 760

02-05-2014 Ride

Solo ride over lunch from work, heading over to RB Rd and out Camino del Norte to Carmel Valley Rd.  It was surprisingly cool at the start, but I warmed up fairly quickly.  The breeze was coming generally from the west, so it helped push me a little bit on the section riding the 56 bike trail back to Camino del Norte.  Took this road to Carmel Valley Rd and back into RB via Bernardo Center Dr.  This last climb has a higher grade than I thought, and it slowed me down to a 10-11 mph pace.  Back to work via W Bernardo Dr.

Avg speed = 18.7 mph. Total mileage = 21.4 mi
Avg heartrate = 147 bpm
Total elevation gain = 1670'

https://www.mapmyride.com/workout/478157105

02-02-2014 Ride

New time trial route with John, taking it easy for nearly all of the ride and staying at his pace, with some sections where I slowed down when I got any distance out ahead of him.  The morning sky was really fantastic, with waves of clouds lit up by the rising sun.  Finished in 1:03:50.

Total mileage = 17.8 mi
Avg heartrate = 128 bpm
Total elevation gain = 600'
http://www.mapmyride.com/routes/view/353564307

02-01-2014 Ride & Hike

Solo ride from home, looking to roughly mimic a ride from February of last year.  It was colder than I thought it was going to be, with frost on the ground.  That made it cold for the first 20 min or so, but after that I was fine other than the usual cold toes.  Over the bridge to Escondido to BVP and up to Sunset Dr, taking it over to Juniper St and then connecting to Washington St.  Took this to Hale St and then to Auto Park Way.  Turned right and then left on Howard Ave to get over to Harmony Grove Rd.  Turned onto Elfin Forest Rd, and I stayed at a steady enough pace to keep it at or above 11 mph all the way into San Elijo Hills.  There's only one stretch where maintaining this pace is a real challenge.  Down to Rancho Santa Fe Rd, where there's a slight uphill followed by an extended downhill section.  Connected to Olivenhain Rd, which turns into Leucadia Blvd at El Camino Real.  I was more ready for this short, steep section and was able, with a sustained high effort, to keep it above 10 mph. Over to PCH, where I surprisingly didn't see many riders going south like me.  I stopped at a bike shop in Leucadia and got a couple of patch kits, shedding my cold weather gear.  I also had a small cup of coffee here, and I noticed that my heartrate seemed to be higher on the rest of the ride, presumably due to the caffeine.  I seemed to be more riding into the wind on PCH.  Got up Torrey Pines Rd while keeping it above 10.5 mph.  It helped that there was a guy in front of me who I was able to chase down right near the top.  On Torrey Pines Rd over to La Jolla Village Dr, then left on Eastgate Mall.  Here, I was feeling pretty good, probably benefiting from a little bit of a tailwind there and on Miramar Rd.  The road was stinky as usual, and the bike lane is pretty beat up, not as bad on its right side.  Felt fine on the climb up Pomerado Rd, keeping a good pace and staying above 11 mph on the last little climb.  Then I took Pomerado Rd all the way down to the freeway, feeling quite strong and ready for more, probably had an average speed over 20 mph between RB Rd and the freeway.  Rode up the little hill before the park, and the last little hill with energy to spare.  Cardio held out well, and this was the first time that I felt good throughout a longer ride about the condition of my legs.

Avg speed = 18.2 mph. Total mileage = 63.0 mi
Avg heartrate = 142 bpm
Total elevation gain = 3730'

https://www.mapmyride.com/workout/475129987

In the later afternoon (posted this long afterwards), I hiked from home over to the entrance to the trails off Duenda Rd and then to Lake Hodges and back.  Ann might have come along with me.

Total distance = 3.55 mi

Elapsed time = 1:18:54

https://www.mapmyride.com/workout/475404495