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