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