12-31-2015 Rides

Last road bike ride of the year, a casual one with Dave and John from my house.  We headed out through the neighborhood to RB Rd and then to Dove Canyon Rd.  Headed up Carmel Valley Rd to Camino del Sur and then to the 56 bike trail.  Down to El Camino Real, where there is a new ramp from the trail to the road on the east side.  Up and then back down over to Via de la Valle, staying together with the others on the flats.  Over to San Dieguito Rd using Via de Santa Fe and El Apajo.  I started steadily up the climb here and was able to keep it above 10 mph all the way to the top with a significant effort.  Dave wanted to ct the ride short at this point, so we headed back through the Del Sur neighborhood to Lone Quail Rd and then RB Rd.  Then it was back home through the neighborhood, with smoothies at the end for me and John.

Avg speed = 14.7 mph. Total mileage = 34.2 mi
Avg heartrate = 125 bpm
Total elevation gain = 2470'
http://www.mapmyride.com/workout/1292896955

Later, Ann and I drove down to Coronado Island and rode on the Bayshore Bikeway by the Silver Strand.  I had bought a new beach cruiser earlier in the week, and it was my first time trying it out.  It has straight handlebars, which are okay for handling but not quite as comfortable.  The seat it also a little uncomfortable, but I can get used to it.  We had the wind at our backs on the way out.  We stopped and had a snack at Silver Strand Beach State Park, then rode to a turnaround point at the Loews Resort.  It was much slower on the way back, riding into the wind, but we made it fine.

Total mileage = 9.0 mi
http://www.mapmyride.com/workout/1294398461

12/30/2015 Ride

Solo ride over to Dave's house, taking the pedestrian bridge to BVP and then up to Sunset Dr and over to Escondido Blvd.  It was cold at the start, particularly for my fingers.  Up to Felicita Rd, then left and over to Citracado Blvd.  Back to Alexander St and then to Dave's house.  It seemed like it was warming up by this time.  We met up, rode over to Centre City Pkwy, and then took it out to Country Club Ln and over to Joe's house.  The three of us got back onto Centre City Pkwy and headed north up to Deer Springs Rd.  Then it was down the hill and past Lawrence Welk Blvd, and it got cold again and generally stayed cold for the next hour or so.  We rode out to Camino del Rey and took it toward Bonsall, getting onto Old River Rd and over to Vista Way.  There is a steady climb here that continued once we turned onto Gopher Canyon Rd.  It dropped down a little bit after that, then there was another steady climb before the short steep descent back to Old 395.  I waited for the others to join up after this turn, and then we rode together back toward Lawrence Welk Village.  On the climb back out of this valley, I pretty much kept my speed above 10 mph, with just a couple of very temporary drops below.  It took a big effort, mostly mental but physical too, especially near the top.  Back to Joe's house from there, then Dave and I rode down Village Rd to Iris Ln and back to Centre City Pkwy.  I was feeling the effects of the mileage and climbing, and Dave and I kept pretty much the same pace all the way back to his house.  Home from there via the normal route, and my legs held up all the way to the end, with no cramping, just tiredness.  Not much soreness later in the day either.

After the ride, I replaced the battery in my Cateye Micro cyclometer, but I forgot to record the odometer reading before I took the battery out.  Oh well.  Wheel diameter is 2118 mm.

Avg speed = 15.9 mph. Total mileage = 53.7 mi

Avg heartrate = 135 bpm

Total elevation gain = 3340'

http://www.mapmyride.com/workout/1291985211

12-28-2015 Ride

Solo ride in the morning, and it was colder than it has been since last year, probably below 35 deg.  I bundled up pretty well, and the only thing that stayed cold in the ride were my toes, although my fingers were cold (even with double gloves) at the start.  Headed through the neighborhood to RB Rd and then out to Camino del Sur.  Over to Carmel Valley Rd, taking a right and heading down to the 56 bike trail.  Then it was back on the bike trail all the way to Rancho Penasquitos Blvd, keeping it at a modest pace all the way, above 10 mph on the climbing sections.  To Poway Rd, staying on it all the way up to Espola Rd, giving me a chance to work more on climbing.  Then I took Espola Rd back to RB Rd, with the other little gradual climb that went up to the high school.  Back home, still with cold toes, taking the W Bernardo Dr standard route home.  Felt fine from the muscles standpoint at the end.

Avg speed = 16.5 mph. Total mileage = 34.0 mi
Avg heartrate = 135 bpm
Total elevation gain = 2370'
http://www.mapmyride.com/workout/1290066355

12-26-2015 Ride

Solo ride, on a windy day, heading over to BVP via the pedestrian bridge.  Up to Sunset Dr and then to Juniper St, working fairly hard to make way into the wind.  Up to Washington St, taking a left there and riding down to Quince St.  Back south to 13th St and then onto Centre City Pkwy to get to Felicita Rd.  Took it over to Citracado Pkwy, then back to Dave's house via Alexander Dr.  He and I then headed up Brotherton Rd to Miller Ave and then took Citracado Pkwy back to Felicita Rd, this time heading south to connect to Via Rancho Pkwy.  The climb up was a challenge, as usual.  I waited at the top for Dave and took the sleeves off of my jacket.  He passed me while I wasn't looking, so I ended up heading back downhill quite a ways to see where he'd gone.  I rode back uphill and saw him coming back to meet me.  We connected again and headed down to Del Dios Hwy, taking it all the way to El Camino del Norte.  Right there, and then through Rancho Santa Fe neighborhoods to Rancho Santa Fe Rd.  We got onto this road and stayed with it up the climb toward San Elijo Hills.  In this section, the wind was in our faces, so it was a pretty slow go up this moderate climb.  We got onto San Elijo Rd and took it all the way to the top, a very slow ride indeed for me, first gear most of the way.  On the way down to connect with Twin Oaks Valley Pkwy, my bike was wobbling, perhaps due to having to ride into a stiff headwind.  I stopped to check everything out, but it looked okay.  Back down to Barham Dr, taking it to Mission Rd and then right on Auto Park Way.  By this time, we were both pretty tired, Dave more so, so the pace was slow.  Up the last steep section of Auto Park Way west of the freeway, until it connected with 11th Ave and Bernardo Ave.  This road connects, after a short, steep little climb, to Gamble Ln, and from there it was the normal way back to Dave's house for a smoothie and a rest.  I rode home the normal way, feeling fine in my legs on the last two climbs.  No soreness, just really tired muscles at the end of this ride.

Avg speed = 15.0 mph. Total mileage = 50.7 mi
Total elevation gain = 3560'
http://www.mapmyride.com/workout/1288360957

12-25-2015 Ride

This was my first time riding on Christmas in recent memory.  It hadn't been a great Christmas season for me, so I thought some exercise would help (it did).  It had been raining in the evening, and the roads were still wet.  Headed up Azucar Way to Duenda Rd, then over to Bernardo Center Dr, staying on it all the way to Camino del Norte.  Not much traffic to deal with.  Took this road over to Carmel Mountain Rd, then onto Rancho Carmel Dr.  From here, it was a reverse of the time trial route back to RB Rd.  On the Pomerado Rd section, I felt like I was laboring and not able to spin with any appreciable energy.  Stayed on Pomerado Rd down to the freeway and then back home the normal way from there.  I had a good little section up the hill before the park but slowed down at the very end of the last climb.  Was glad to see my average speed above 17 mph for the first time in a while.

Avg speed = 17.2 mph. Total mileage = 20.2 mi
Avg heartrate = 143 bpm
Total elevation gain = 1190'
http://www.mapmyride.com/workout/1287368361

12-24-2015 Ride

Ride from home on the morning of Christmas Eve with Dave and John.  I had hoped to ride earlier in the week, but my work schedule and poor weather kept it from happening.  We headed up Aguamiel Rd to Duenda Rd, then down to W Bernardo Dr.  Took it up to RB Rd, then stayed on this road over to Camino del Sur.  I would get out ahead of Dave and John on the uphill sections, then wait for them to catch up.  Stayed on Camino del Sur to Carmel Valley Rd, turning right and taking it over to the 56 bike trail, then to Carmel Country Rd.  I had never climbed this road, so that's what we did.  This little climb is pretty challenging, about 1.5 mi with a fairly steep section in the middle of it.  At the top, we gathered together and then rode down, crossing the 56 and taking a right on Carmel Canyon Rd to get over to Del Mar Heights Rd.  Dave was slowing down by this time, so I slowed my pace somewhat.  Back to Carmel Valley Rd, which we stayed on all the way to Dove Canyon Rd.  I kept my pace above 10 mph on the climb around Black Mountain Rd, but it was a chore to do so, and I benefited from a break at the light there.  Dove Canyon Rd over to RB Rd and then home the normal way through the neighborhood.  The last section was slow, as I dialed my pace back to avoid getting too far ahead of the others.  It was a fairly easy day for me.

Avg speed = 15.9 mph. Total mileage = 30.4 mi
Avg heartrate = 138 bpm
Total elevation gain = 2240'
http://www.mapmyride.com/workout/1286861117

12-20-2015 Ride

Ride up to Jim's house, intending to ride the time trial route with him.  We started from his place and, as he was riding up Duenda Rd over the freeway, he was having real trouble with his left knee.  So he ended up having to turn back and ride home.  I kept going, riding over to Bernardo Center Dr and staying on it up to Lomica Dr.  Rode over to Pomerado Rd via this route, then stayed on Pomerado Rd up to Scripps-Poway Pkwy to get some additional miles in.  I was able to keep my speed above 10 mph on the climb up to Springbrook Dr, but it took a big effort from me.  Down to Sabre Springs Pkwy, staying on it and Rancho Carmel Dr up to the first turn onto Carmel Mountain Rd.  Then I followed the time trial route, staying on W Bernardo Dr all the way down to Aguamiel Rd for the final little climb back to the house.  I put in a big effort for my fitness level and was disappointed in my average speed.  More miles and general exercise needed to get in better shape.

Avg speed = 16.6 mph. Total mileage = 20.2 mi
Avg heartrate = 148 bpm
Total elevation gain = 1320'
http://www.mapmyride.com/workout/1283506015

12-19-2015 Ride

Solo ride initially, after having to fix a flat rear tire.  Over Lake Hodges via the pedestrian bridge, then onto BVP to Beethoven Dr, getting over to the bike trail that links up with El Kit Ave and then Escondido Blvd.  It was quite cold, although not freezing, on the early part of this ride, and I didn't have a lot of energy.  Up to Citracado Pkwy, onto Centre City Pkwy, and then up to Felicita Ave.  I rode to Dave's house via Redwood St to Montview Dr to Alexander Dr.  Met up with him and John, and we headed back to Centre City Pkwy to ride out to Deer Springs Rd.  I kept my pace pretty much the same as the others, getting out a little ahead on the climbing sections and then falling behind on the downhills.  We rode over to Buena Creek Rd and then to Santa Fe Ave/Mission Rd.  Again, here I was plodding on the climbs.  Back into town via Mission Rd, getting back onto Centre City Pkwy.  Dave wanted to put a little more distance in, so when we got to Felicita Ave we kept going up to Citracado Pkwy, then taking it back to Alexander Dr and to his house.  Smoothies, then I rode home the normal way, except for a little extra on W Bernardo Dr up to Nevoso Way and then to Cabela Dr to get back to Aguamiel Rd.  Felt fine at the end, it never really warmed up a lot.

Avg speed = 15.6 mph. Total mileage = 39.6 mi
Avg heartrate = 138 bpm
Total elevation gain = 1880'
http://www.mapmyride.com/workout/1282786647

12-12-2015 Ride

Well, this ride was an adventure.  It was Bethlehem Walk weekend, so I expected not to have a lot of energy and was looking for something fairly tame.  Rode solo over to John's house, following the normal route and not pushing the pace.  From there, we rode over to Scripps-Poway Pkwy and up to the 67.  It was a slow, steady slog for me.  Down toward Lakeside, turning on Lakeside Ave to get to Riverside Dr.  Then we rode El Nopal to Magnolia Ave to get onto Mast Blvd, over to the 52 bike trail.  I had a pretty good climb here, keeping it above 10 mph and mostly above 11 mph, helped by a tailwind.  It took a lot out of me, so I was slow the rest of the way.  Santo Rd to Clairemont Mesa Blvd, taking it over to Chesapeake Dr and then onto Ruffin Rd/Kearny Villa Rd.  Back to John's house the normal way, and it was a slow go indeed up Pomerado Rd.  I didn't hang around too long at his place, just headed back home the normal way, taking the RB Rd to W Bernardo Dr route.  The ride was more than I bargained for, but I was fine for the day after a nap.

Avg speed = 16.0 mph. Total mileage = 57.8 mi
Avg heartrate = 136 bpm
Total elevation gain = 4010'
http://www.mapmyride.com/workout/1276822223

12-06-2015 Ride

Time trial ride with Jim, taking it really easy.  Nothing special to report other than that it was a little chilly at the start and didn't warm up much during the ride, since it was overcast.

avg speed = 15.0 mph. Total mileage = 17.9 mi
Avg heartrate = 119 bpm
Total elevation gain =1060'
http://www.mapmyride.com/workout/1270760801

12-05-2015 Ride

Solo ride initially, riding over to Dave's house.  I saw a coyote on W Bernardo Dr before I got to the park.  Over the pedestrian bridge to BVP and up to Sunset Dr, taking it to Juniper Dr.  I was generally warm on the ride except for my toes, which were kind of numb.  Up to 5th St, taking it over to Centre City Pkwy and back toward Dave's place.  Up Montview Dr to Alexander Dr, where I met up with him, John, and Jim.  We rode back down to Centre City Pkwy, then headed north up to Deer Springs Pkwy, taking it down to Buena Creek Rd.  On a couple of places, I rode out ahead, but I wasn't riding very hard.  Stayed with the others here on this little climb, then we rode down the hill pretty fast, getting over to S Santa Fe Ave.  I rode a little faster on this section, trying to catch up with a cyclist who had a head start on us.  We all gathered back together before it became Mission Rd, then we rode back into Escondido, John and I out together in front and the others not too far behind.  Over to Centre City Pkwy and back to Felicita Ave, taking it to Redwood St and then to Alexander Dr.  A good smoothie at Dave's house, then back home the normal way.  I felt fine on the ride, not overly strong and just a little muscle soreness later in the day.

Avg speec = 16.5 mph. Total mileage = 40.5 mi
Avg heartrate = 140 bpm
Total elevation gain = 1910'
http://www.mapmyride.com/workout/1269929233

11-29-2015 Ride

Time trial route, didn't record the details of this ride until much later.  Recorded time around 1:04.

Total mileage = 17.7 mi
Total elevation gain = 1050'
http://www.mapmyride.com/workout/1264232373

11-28-2015 Ride

I had installed a new chain on the previous day and tried to adjust the rear derailleur and tighten up my handlebars.  Not so much success with the latter two fixes.  Solo ride, with a chilly but not really cold start.  This turned out to be a low-energy day for me.  I just couldn't find the strength or will to push the pace throughout the ride.  Over Lake Hodges, via the pedestrian bridge, and then up Via Rancho Pkwy to get to Del Dios Hwy.  Took it down into Rancho Santa Fe and then Linea del Cielo through the neighborhood to Lomas Santa Fe Dr and down to the coast.  Over to Del Mar, where I stopped by the park area and took off the sleeves of my jacket and my hat.  Up 15th St to get back onto the Coast Hwy, taking it up the hill at Torrey Pines (slow but steady).  Stayed on Torrey Pines Rd to La Jolla Village Dr to get a little more mileage in, then took this and Miramar Rd all the way back to Pomerado Rd.  Up to Scripps Ranch Blvd, as I didn't want to make the climb to the top of Pomerado Rd.  Stayed on Scripps Ranch Blvd until I turned left onto Erma Rd, which has access to the bike trail that parallels I-15.  Hadn't been on this bike trail in a long time, but it goes all the way to Poway Rd, dropping me out at Sabre Springs Pkwy.  From here, it was the normal time trial route with the exception of getting onto Carmel Mountain Dr at the first right turn.  My legs held out, and they weren't very sore, just no energy on this day.

Avg speed = 15.8 mph. Total mileage = 51.4 mi
Avg heartrate = 136 bpm
Total elevation gain = 3400'
http://www.mapmyride.com/workout/1263537409

11-26-2015 Ride

Solo early morning ride on Thanksgiving, to burn off some of the calories I would consume later in the day.  Out through the neighborhood to RB Rd, then taking Camino del Sur over to Carmel Valley Rd, turning left here.  Up to Black Mountain Rd, turning right and riding it all the way to Miramar Rd.  Got onto Kearny Villa Rd and rode to where it crosses the 52.  Then I turned around and rode back to get onto Pomerado Rd.  Stayed on this road, all the way back to RB Rd.  There was a little bit of a tailwind once I got to the top of the hill, which helped.  Back home via RB Rd to Matinal Rd and then through the neighborhood.

Avg speed = 17.6 mph. Total mileage = 40.0 mi
Avg heartrate = 139 bpm
Total elevation gain = 2430'
http://www.mapmyride.com/workout/1261733029

11-24-2015 Ride

Solo ride in the morning before work (short day), heading down by the park and up Pomerado Rd.  It was cool but not overly cold.  My toes were a little numb during the ride but other than that it was fine.  I kept up a decent pace during the ride but still need to build up my endurance for pushing hard over longer stretches of time.  Up to RB Rd, and from there I rode the time trial route.  I had a pretty good ride on Poway Rd, with a little bit of a tailwind to help me.  A little slower than I would have liked on Sabre Springs Pkwy and Rancho Carmel Dr.  Again, more riding should help.

Avg speed = 17.5 mph. Total mileage = 20.2 mi
Avg heartrate = 140 bpm
Total elevation gain = 1150'
http://www.mapmyride.com/workout/1259458777

11-22-2015 Ride

Solo ride in the morning, heading from home over to and up Highland Valley Rd.  I hadn't taken on any challenging climbs in awhile, so that's what motivated me to take this route.  It was a nice temperature at the start, but it got cool as I rode downhill and in the flats.  On Highland Valley Rd, I was riding along and a coyote came out of the brush and started chasing me.  It stayed on the chase for about a quarter of a mile, which got my adrenaline pumping.  I was slow on the uphills, taking the road up past Cordiano's Winery to the avocado groves and a little beyond before turning around and retracing my route.  I was slow, and my back ached during the ride from the stress of riding up steep inclines, but I was fine later.  I took the downhills easy, riding the brakes to keep my speed down.

Avg speed = 14.7 mph. Total mileage = 16.0 mi
Avg heartrate = 130 bpm
Total elevation gain = 1240'
http://www.mapmyride.com/workout/1257387925

11-21-2015 Ride and Hike

Solo ride over the standard way to Pomerado Rd, then up to the top.  I was slow on this climb, not in the greatest of cycling shape for legs and cardio.  Down to Miramar Rd, taking it through UTC and over by UCSD.  Left on Villa La Jolla Dr, where I rode over to a shopping center and had a coffee before getting back on La Jolla Village Dr and taking it to Torrey Pines Rd.  I rode over to the top of the downhill and had a banana before riding back the direction I came and going to see the gliderport off of Torrey Pines Scenic Dr.  From there, I rode back toward the golf course and saw the convoy of cars of people coming for a hike.  I followed them to where they parked and then to where Ann was parked separately.

Avg speed = 17.0 mph. Total mileage = 30.4 mi
Avg heartrate = 128 bpm
Total elevation gain = 1420'
http://www.mapmyride.com/workout/1256535115

I then hiked with the church group down to the beach and back up.  After the initial section, just beyond the tee in the trail, I picked up the pace and jogged all the way back up to the top, which was a decent workout.  It was a little less than a mile that I jogged, and it got my heart pumping.  Total time for the hike was 57:47.

Total mileage = 3.6 mi
Total elevation gain = 420'
http://www.mapmyride.com/workout/1256680835

11-17-2015 Run

Run in the morning before work, following the normal route.  It was cold enough for me to wear sweats, gloves, and a jacket, although I was warmed up by the end.  I felt pretty decent on this run and didn't get too bogged down on the uphill sections.  I did trip and fall on the section up W Bernardo Dr but didn't get scraped up, thankfully.

Total distance = 3.6 mi
Elapsed time = 27:01
Total elevation gain = 270'
http://www.mapmyride.com/workout/1252344239

11-15-2015 Ride

Solo ride on a Sunday morning, intending to put in an above average effort.  Headed via the standard way over to W Bernardo Dr and up to HP, doing okay on this little climb.  From there, it was the reverse of the time trial route, with the minor exception of taking Oak Knoll Rd to Pomerado Rd.  I wasn't scorching on Pomerado Rd, but my pace was fairly steady.  Took it all the way down to the freeway and then back home the normal way.

Avg speed = 17.8 mph. Total mileage = 20.0 mi
Avg heartrate = 145 bpm
Total elevation gain = 1110'
http://www.mapmyride.com/workout/1250013051

11-14-2015 Ride

Solo ride initially, heading up Azucar Way to Duenda Rd and taking it over to W Bernardo Dr.  It was cold enough at the start for me to wear my jacket and for my fingers to be cold for the first 30 min or so.  Left on RB Rd and over to Bernardo Center Dr.  Rode up to Lomica Dr, then over to Pomerado Rd.  Up to Ted Williams Pkwy, then over to Rancho Carmel Dr and up to Carmel Mountain Rd, the last part was pretty slow.  Rode on Paseo Lucido over to Bernardo Heights Pkwy, then up and down to Bernardo Center Dr.  Back to Jim's house via Duenda Rd, where I met up with him and John.  We headed through the neighborhood to RB Rd and then to Camino del Sur, taking it down to San Dieguito Rd.  It was warming up nicely by this time, and the weather was at a good temperature.  Down into Fairbanks Ranch and then over to El Camino Real.  I was able to keep my speed up over 10 mph on the climb into Del Mar Heights, but it was a really big effort for me in my current condition.  Waited for the others, then we continued together down to the 56 bike trail, taking it back to Camino del Sur.  Jim had indicated that he wanted to cross the 56 earlier, but I didn't understand, so we got split up.  John and I waited for him, then rode back down the bike trail, where he was finally riding up to meet us.  We continued home via Camino del Sur, where Jim really slowed down.  He was feeling under the weather and wiped out from not riding much recently.  Over to RB Rd, then back to his house through the neighborhood.  The last little bit was really slow, as Jim didn't have any push left.  My quads let me know toward the end of the ride that they were feeling it as well, so I kept it dialed back too.  Felt fine when I got home, just tired.  But I worked in the back yard in the afternoon, and it was fine.

Avg speed = 15.7 mph. Total mileage = 49.5 mi
Avg heartrate = 138 bpm
Total elevation gain = 3560'
http://www.mapmyride.com/workout/1249147877

11-11-2015 Run

Run over lunch from work, heading from the exit where I generally go into the building to get W Bernardo Dr, taking it down to Bernardo Center Dr and then following the reverse of the normal loop route.  I had a pretty good run, averaging well under 8-minute miles.

Total distance = 3.82 mi
Elapsed time = 28:35
Total elevation gain = 160'
http://www.mapmyride.com/workout/1246149971

11-8-2015 Ride

Solo ride of the time trial route, starting at 6:00AM because I had to be at church early for the Bethlehem Walk song and practicing with the youth choir.  I pushed the pace pretty hard for my level of conditioning and felt how I have lost my fitness, particularly in sustaining any high level of effort for a period of time.  Need to get more workouts in during the week.  Finished in 1:00:55.

Avg speed = 17.5 mph. Total mileage = 17.8 mi
Avg heartrate = 146 bpm
Total elevation gain = 1050'
http://www.mapmyride.com/workout/1242001073

11-7-2015 Ride

Solo ride in the morning, starting a little before 6:00AM.  Headed through the neighborhood to Westwood Elementary school, then turned left onto Poblado Rd and took it to W Bernardo Dr.  I was basically deciding on the fly which route to take.  Over to RB Rd, then turned right on Bernardo Center Dr.  Up to Bernardo Heights Pkwy, where I turned left and rode up the small hill to Paseo Lucido, which I used to get over to Carmel Mountain Rd.  Right on Rancho Carmel Dr, and then down to Ted Williams Pkwy.  I hadn't ridden on this road in awhile, and it was a little more of a steady climb than I had remembered.  Down to Pomerado Rd and headed north.  Here is where I felt my fitness level had slipped, on the gentle climb up to the hospital.  Then it was down to RB Rd, taking it to W Bernardo Dr and then home via Duenda Rd and Azucar Way.  Dave had said he might join me at around 7:00AM, that's why I rode back home.  He didn't show, so I kept riding, heading down by the park to see if he was coming the other way.  I kept on Pomerado Rd up to Greens East Rd, taking it over to the Rancho Bernardo Country Club and cutting through their parking lot to get to Bernardo Oaks Dr, which I took back to RB Rd.  I just couldn't get motivated to put in many more miles, so I headed home via Bernardo Center Dr to Duenda Rd to W Bernardo Dr, finishing with the little climb up Aguamiel Rd.  Felt fine at the end, just not interested in a bigger workout on what was a busy Saturday morning.

Avg speed = 16.0 mph. Total mileage = 22.9 mi
Total elevation gain = 1560'
http://www.mapmyride.com/workout/1240926913

10-29-2015 Run

Run in the morning before work, taking the normal loop around the neighborhood.  I dialed the pace back and made it an easier workout.

Total time = 29:45
Total mileage = 3.53 mi
Total elevation gain = 280'
http://www.mapmyride.com/workout/1230013095

10-26-2015 Run

Run in the early evening after work in nice weather.  Standard loop around the neighborhood.  I tried consistently to keep up a good pace and was generally successful.  This was the fastest run I've had in a good while.

Total time = 26:35
Total mileage = 3.46 mi
Total elevation gain = 270'
http://www.mapmyride.com/workout/1227190769

10-24-2015 Ride

Solo ride over to John's house, taking Azucar Way up to Duenda Rd and then staying on the normal route to his place until the last hill, where I turned left on Alpine Dr.  We headed up to Scripps-Poway Pkwy and then down to Mercy Rd, turning left on Black Mountain Rd.  I wasn't riding hard, getting out ahead of John on the uphills but not too much.  To Mira Mesa Blvd, where we joined the route for the July 4th ride.  I put in a good effort on Calle Cristobal.  Right at the bottom of the hill onto Vista Sorrento Pkwy, taking it up to Carmel Mountain Rd and staying on Carmel Mountain Rd as it climbed into some really nice houses.  Road turned into Del Vino Ct, which is a dead end.  So I looked on Google Maps and saw that there was a trail that looked to take us over to the 56 bike trail.  We took it, and it went steeply downhill and then turned into a dirt trail.  The quality of the trail looked decent, so we decided to give it a shot rather than retracing our way back up the hill.  The trail was pretty sketchy, with some rocks and other obstacles to deal with along with loose sand on top of the hard packed dirt.  We eventually made it over to a road just by the bike trail at Camino del Sur.  Back on the bike trail, which we took all the way up to Sabre Springs Pkwy.  I was getting a little tired, so I just kept pedaling.  Turned right there and rode over to Springbrook Dr, taking it up the hill.  This road has some steepness to it in the middle part of the climb, but I made it up okay.  Left on Springhurst Dr and back to John's place the normal way from there.  Rode home the normal way, taking RB Rd to W Bernardo Dr.  Felt fine throughout the ride, just not a high-energy day.

Avg speed = 16.2 mph. Total mileage = 50.6 mi
Avg heartrate = 124 bpm
 Total elevation gain = 3060'
http://www.mapmyride.com/workout/1224148539

10-23-2015 Run

Run in the morning, starting out a little before 6:00 and hoping it would lighten up during the run.  Standard loop through the neighborhood.  It didn't, much.  At the end, it was still dark enough for me to have to watch where I put my feet down.  My running fitness is coming back little by little.  I was able to increase my pace generally throughout the run, which was a change from recent efforts.  I think my GPS didn't recognize the location until after I started, which probably explains the slightly lower distance recorded.

Total time = 27:40
Total mileage = 3.5 mi
Total elevation gain = 240'
http://www.mapmyride.com/workout/1222780297

10-21-2015 Run

Solo run over lunch from work, leaving from the normal entrance door and heading out Via del Campo.  It seemed cool at the start, but once I got out onto the sidewalks it heated up.  I ran up to the place where a trail cuts through some of the buildings in this industrial park.  Turned here and ran down the trail, around until I got onto Via del Campo Ct, which connected back to the street.  From there, it was the normal loop back to work.  I was faster at the beginning than at the end, so I have some work to do to increase my stamina.  This was a longer run than I normally do, and I felt fine with the slightly greater distance.

Total time = 36:45
Total mileage = 4.61 mi
Total elevation gain = 220'
http://www.mapmyride.com/workout/1220617665

10-18-2015 Ride

Time trial ride with John, easy pace on the climbs and gentle uphill sections, faster on the flats and downhill sections.  The roads were wet, particularly in the early part of the ride, from either an earlier light rain or heavy mist.  Finished in 1:04:30.

Total mileage = 17.8 mi
Avg heartrate = 130 bpm
Total elevation gain = 1050'
http://www.mapmyride.com/workout/1216042343

10-17-2015 Ride and Hike

Solo ride in the morning over to John's house, riding through the neighborhood behind Von's instead of taking RB Rd to Pomerado Rd.  This might be a good general alternative, as the traffic is a lot less and the roads are good.  Decent effort up the last little hill to his place.  We met up and rode to the top of Pomerado Rd, then down to Kearny Villa Rd.  Took it all the way to Aero Dr, then over to Santo Rd.  Took a left there and rode up to Tierrasanta Blvd, turning right and heading down to Colina Dorada, which has a fairly short but sharp climb.  I got to the top and rode back to meet up with John to ride the rest of it with him.  Continued on Calle de Vida, then right on Rueda Dr to get to Clairemont Mesa Blvd, where we took a left and headed west back toward Ruffin Rd, which we connected to via Chesapeake Dr.  Then it was back to his place the normal route up Pomerado Rd.  I slowed my pace to stay with him for the most part, getting out ahead of him on the latter part of Kearny Villa Rd and Pomerado Rd, the latter when a couple of riders passed us and I rode to stay with them and eventually pass them on the last little climb to the top.  I headed home using the normal route, hitting some rocks on Pomerado Rd and flatting/damaging my rear tire (had to replace it when I got home).  I also had a piece of metal in my front tire during this entire ride, and I fixed that flat when I got home as well.

Avg speed = 16.5 mph. Total mileage = 53.0 mi
Avg heartrate = 133 bpm
Total elevation gain = 3010'
http://www.mapmyride.com/workout/1215028609

Later in the day, we met up with some of the Open Hearts Fellowship group for a hike and picnic down in Mission Bay Park.  Hike was about 2.5 mi, easy pace throughout.

10-16-2015 Run

Solo run in the morning before work, taking the general loop around the neighborhood.  I felt like I had a good start but slowed down through the ride.  Need to get into a more regular cadence of running to build up my endurance and speed.  Felt fine at the end, just worked out.  A little soreness in my right foot later in the day, but it wasn't a big deal.

Total time = 28:30
Total mileage = 3.60 mi
Total elevation gain = 280'
http://www.mapmyride.com/workout/1213653667#

10-11-2015 Ride

Solo ride initially from church, starting about 12:40, heading over to David Thompson's house.  It was in the high 90s when I started out, and it really didn't cool down until I started heading home.  Out Broadway to Mission Rd, where I saw the end of a car crash at the intersection, with one of the cars heading toward me before it came to a stop.  Over to El Norte Pkwy and down to S Iris Ln to get to Rancho de Oro.  Met up with David, and we took N Iris Ln to Village Rd and then to Broadway, heading over to Vista Ave and taking it up to Conway Dr.  Through north Escondido neighborhoods to North Ave and then back to Broadway.  Rode to Jesmond Dene Rd but cut over at Ivy Dell Ln to Centre City Pkwy.  First time I had ridden on some of these roads.  Over to Nutmeg St, taking it to Country Club Ln and on to El Norte Pkwy.  Followed this to Borden Rd, turning left on Twin Oaks Valley Rd.  Onto Mission Rd via Richmar Ave and Marcos St.  Left on Las Posas Rd and then left on Linda Vista Dr to get to Via Vera Cruz.  Up to Discovery St and then over to Craven Rd to get back to Twin Oaks Valley Rd.  Barham Dr to Woodland Pkwy, where we rode under the 78 and caught the bike trail, coming out onto Mission Rd and taking it up to Rock Springs Rd.  Over to Lincoln Ave and then to Morning View Dr.  I had drained my water bottle and was really thirsty by this time.  When we got to El Norte Pkwy, we cut through the shopping center parking lot to get to Centre City Pkwy, where we rode in the bike lane on the west side of the road back to S Iris Ln.  I rehydrated at his house, filled my water bottle with ice water, and eventually headed home the normal way.  It was just a little cooler, and having cold water made the ride home bearable.

Avg speed = 15.4 mph. Total mileage = 34.2 mi
Avg heartrate = 135 bpm
Total elevation gain = 1200'
http://www.mapmyride.com/workout/1207241679

10-10-2015 Ride

Solo ride initially, going down by the park and then up Pomerado Rd to Higa Pl, getting over to Lomica Dr via Gabarda Rd.  I was riding steadily, not fast.  To Bernardo Center Dr and then a left on RB Rd, riding up to Olmeda Rd.  Right on Capilla Rd and down to Poblado Rd, then headed back home through the neighborhood route.  I met up with John, and we then headed back through the neighborhood to RB Rd, out Camino del Sur to San Dieguito Rd.  We followed it over to El Camino Real and then over to Via de la Valle.  Down to the coast and through Del Mar.  John was starting to slow down, so I slowed down to ride close to his pace.  To Carmel Valley Rd and then over to the 56 bike trail, which we took back to Camino del Sur.  John slowed down more, and I got out ahead of him a couple of times before slowing down and hanging with him.  Back Camino del Sur to Paseo del Sur, really slow here.  While it wasn't getting really hot, it was warming up.  Followed this road until it connected back to Camino del Sur by the new Target, which just opened.  Home retracing our route, taking it slow and easy.  Smoothies after the ride tasted good.

Avg speed = 15.9 mph. Total mileage = 47.5 mi
Total elevation gain = 3080'
http://www.mapmyride.com/workout/1205406215

10-07-2015 Run

Ran over lunch with Evgeny, taking the loop route heading out Via del Campo and returning via Bernardo Center Dr.  We kept up a decent pace on a warm day.  I'm still getting my running legs back, but I'm happy to say that my leg muscles weren't sore on the following day after this run.

Total time = 29:09
Total mileage = 3.65 mi
Total elevation gain = 170'
http://www.mapmyride.com/workout/1201608151

10-3-2015 Ride

Solo ride over to John's house,  following the normal route.  I kept my pace steady but not fast.  Up the last hill averaging over 12 mph.  We then headed over to and up Scripps-Poway Pkwy. I was okay on this climb,  but I could tell my climbing legs weren't in shape. On the way down the 67 to Lakeside, I got a rear flat,  so I took it easy on the rest of the downhills.  Out to Lake Jennings, where we turned around and retraced our route.  The climb back up the 67 was tough,  more challenging than I experienced in a while. It caused my lower back to ache, which hadn't happened recently.  I was fairly slow on the rest of any uphill sections back to John's house.  On the way home, I caught my second wind and seemed to be helped by something of a tailwind as well.  Made pretty good time, all things considered.  I felt fine at the end but was really tired the next day.

Avg speed = 15.9 mph. Total mileage = 56.1 mi
Total elevation gain = 4560'
http://www.mapmyride.com/workout/1195821413

09-29-2015 Run

Solo run during lunchtime at work, two loops around the campus starting from the entrance I normally use in the morning.  Mapmyride wasn't keeping track of the distance accurately.  I'm estimating that I ran about 8-minute miles, which was okay.  I was sweating by the second loop.

Total time = 24:03
Total mileage = 3.0 mi
Total elevation gain = 200'
http://www.mapmyride.com/workout/1190693989

09-27-2015 Ride

Solo ride early in the morning, starting when it was still quite dark and heading down past the park.  On the downhill near the freeway, I hit a pothole and lost my water bottle and Bluetooth speaker, in addition to knocking my handlebars out of adjustment, Found the two lost items and had to live with the funky handlebars for the rest of the ride.  Up Pomerado Rd until I got onto the time trial route, taking it at a decent but not scorching pace.  I could feel tiredness in my legs from the previous day's ride as well as the big hike from the previous Wednesday.Ride was okay, it made me feel tired through the morning.

Avg speed = 17.3 mph. Total mileage = 20.0 mi
Avg heartrate = 128 bpm
Total elevation gain = 1140'
http://www.mapmyride.com/workout/1187247305

09-26-2015 Ride

Solo ride in the morning, heading over the pedestrian bridge by Lake Hodges and then taking Via Rancho Pkwy to Del Dios Hwy.  I kept up a steady, not great, pace on the uphill climb after Felicita Rd.  After that, it was generally good speed for me.  Down to Rancho Santa Fe, taking the S9 down to PCH.  After the first 40 min or so, it began to get warm, and it was more humid than normal.  I kept up a steady, not scorching pace on PCH, with the exception of the little climb into and through Del Mar, where I pushed it a little.  Took Carmel Valley Rd to El Camino Real, then got onto the 56 bike trail, taking it back to Camino del Sur.  I stopped for the light at Carmel Valley Rd, and a couple of pairs of riders got past me.  They gave me something to chase after.  I caught the first set on the first little uphill and the second set on the second uphill.  The second set tried to stay with me, but I dropped the hammer and they couldn't keep up.  Back home via Camino del Sur/Norte to Dove Canyon Rd to RB Rd, then down to W Bernardo Rd and home the normal way from there.  I kept up a modest pace for the most part, but it was a faster pace.  Felt pretty good at the end with my effort.

Avg speed = 18.2 mph. Total mileage = 43.3 mi
Avg heartrate = 141 bpm
Total elevation gain = 3050'
http://www.mapmyride.com/workout/1186167111

09-23-2015 Bike Ride and Hike

Bike ride in the morning from Housekeeping Camp in Yosemite, riding the valley floor loop.  There wasn't much traffic, it was generally flat, and the weather was cool.  So I kept a fast pace throughout, stopping just briefly to take a nice picture of the sunrise on El Capitan.

Avg speed = 21.0 mph. Total mileage = 12.5 mi
Total elevation gain = 700'
http://www.mapmyride.com/workout/1185834385

Later in the morning, we drove up to Glacier Point, walked around a little bit, and had lunch.  Then Ann drove back down, and I hiked the Panorama Trail to the John Muir Trail over to the top of Nevada Falls and then down to Happy Isles via the Vernal Falls Trail.  Early in the hike, I trotted on the sections of the trail that were downhill and fairly clear.  It was mostly downhill, but there was a stretch of trail after crossing the Illilouette River by the falls that was uphill.  Even with the net downhill, it was a workout to walk for so long in hiking boots.  There is a nice beach area by the Merced River at the top of Nevada Falls, and people were there sunbathing.  I trotted the last half mile or so back to Housekeeping Camp, as I was ready to be done by that time.  It felt like an accomplishment to get this hike done in the time I was able to complete it.

Total distance = 10.2 mi
Estimated hiking time = 3:30
http://www.mapmyride.com/routes/view/871979233

09-21-2015 Hike and Bike Ride

Hike in the morning from Happy Isles up to the top of Vernal Falls while staying in Yosemite.  We started from the shuttle bus stop, and it was flat initially before getting fairly steep.  The path was paved, so we didn't have to worry about footing.  We got to the bridge, crossed over, and started up the path on the other side of the river, getting to the steps by the Mist Trail.  Ann made it up partway and then decided to sit and wait while I hiked up to the top of the falls.  I really took the express route on these steep steps, and it really worked out my legs.  The view at the top was cool, Ann was just a tiny speck down below.  My leg muscles were quivering on the way down the steps, and they were complaining a little all the way back, not too much.

Total mileage = 4.0 mi
http://www.mapmyride.com/workout/1185834043

Later in the afternoon, I rode my bike through the valley out to Tunnel View.  Most of this ride was flat, not too much trouble with cars, although I got caught in a little bit of a traffic slowdown around the park exit.  It's about a 1.5 mi climb once you get onto the 41 Hwy heading up to Tunnel View, and I was slow.  However, the ride back down was fun and fast, downhill or flat for the most part, and I kept a pretty good cadence.

Avg speed = 19.1 mph. Total mileage = 15.5 mi
Avg heartrate = 148 bpm
Total elevation gain = 1120'
http://www.mapmyride.com/workout/1185834235

09-20-2015 Hike

Hike with Ann on the Porcupine Creek trail that has its trailhead on the Tioga Road.  We were unsuccessful in finding a bear locker up by Tuolumne Meadows, and it was frustrating.  We drove down by Tenaya Lake, had lunch, then over to Olmstead Point to look down on the valley from its northeast origin.  We found a bear locker at Porcupine Creek, after I stopped there to use the restroom.  The hike was an out-and-back, downhill on the out route.  It was through a wooded area, a nice little stroll.  Some effort at the end, when I ran ahead to unpack the bear locker and put the food back in the car.

Total distance = 3.6 mi
http://www.mapmyride.com/workout/1185833961

09-18-2015 Ride

Solo ride on a Friday morning before work.  Started a little after 5:30, so it was really dark.  Out through the neighborhood and over to San Dieguito Rd following the normal route.  Down into Fairbanks Ranch, it was still dark, and this downhill was sketchy to ride without seeing the road clearly.  Over to El Camino Real, where I was able to keep it above 11 mph up into Del Mar Heights.  That was a workout.  Over to the 56 bike trail and back to Carmel Valley Rd, taking it to Camino del Sur and back home the normal way, through the neighborhood.

Avg speed = 18.0 mph. Total mileage = 33.0 mi
Avg heartrate = 141 bpm
Total elevation gain = 2300'
http://www.mapmyride.com/workout/1174038561

09-14-2015 Run

Solo run after work,  following the normal route around the neighborhood.  It had been awhile since I ran,  and I had to psych myself up to get started.  The first two miles were faster than I thought they would be. I slowed down in the third mile but finished in under 30 min, which was my target.

Total time = 28:53
Total mileage = 3.66 mi
Total elevation gain = 310'
http://www.mapmyride.com/workout/1168558541

09-13-2015 Ride

Time trial ride with John. I couldn't find a good pace to take,  alternating keeping with John and pushing the pace.  Overall had a pretty good time, helped in part by a fast finish.  Elapsed time of 1:01:27.

Avg speed = 17.5 mph.  Total mileage = 17.8 mi

Avg heart rate =136 bpm
Total elevation gain = 1050'
http://www.mapmyride.com/workout/1166069247

09-12-2015 Ride

Solo ride initially over to John's house, taking W Bernardo Dr over to RB Rd and then otherwise following the normal route.  I put in more than the usual effort and had a decent time, although I was not as fast up the last hill as I have been, still keeping it over 10 mph. We headed back down to Poway Rd and then over to the 56 bike trail, taking it down to El Camino Real and then continuing to PCH.  We rode up Torrey Pines Rd, and I was able to keep my speed above 10 mph the whole way.  It was a big sustained effort for me.  From there it was back to his house via Genesee to Eastgate Mall and then to Miramar Rd.  We traded leads on this last section, and I pushed the pace above 20 mph on my leads.  Slower going up Pomerado Rd than usual, but I was able to keep it above 10 mph at the top.  Back to his house the normal way, a quick soda, and then home the normal way.  I felt like I had a decent ride back, helped initially by a slight tailwind.  This ride really tired me out, and I rested for a fair part of the afternoon.  The sun was behind the clouds for much of the ride, but it was much more humid than normal.

Avg speed = 17.2 mph. Total mileage = 51.6 mi
Avg heartrate = 139 bpm
Total elevation gain = 2960'
http://www.mapmyride.com/workout/1164902659

09-11-2015 Ride

Solo ride in the morning before work.  I intended to start at 5:30 but slept until 5:20 and therefore didn't get going until about 5:40.  Ride through the neighborhood to RB Rd and then over to Camino del Sur.  Out to its end, then turning around and riding back to Carmel Valley Rd.  Up and over to Dove Canyon Rd.  I was faster and felt better on the outbound section of this ride, quite slow at the top of the climb past Black Mountain Rd.  Slow also on the little climb up Dove Canyon Rd to Camino del Norte, where I turned and rode to Camino San Bernardo and then over to RB Rd.  Back home via W Bernardo Dr.

Avg speed = 17.6 mph. Total mileage = 20.0 mph
Total elevation gain = 1770'
http://www.mapmyride.com/workout/1163282263

09-07-2015 Ride

Solo ride initially, to get some early miles in before meeting up with Jim.  Down by the park and then up Pomerado Rd to Higa Pl, then Gabardo Rd to get onto Lomica Dr.  Down to Bernardo Center Dr, then up to W Bernardo Dr.  This climb, which I haven't done very many times, is not too bad.  Over to Matinal Rd and home through the neighborhood.  I adjusted my handlebars, then rode up to meet Jim at his house.  We headed over to RB Rd via W Bernardo Dr, then took part of the old time trial route up to Poway Rd.  I was keeping my pace low to match Jim's speed, other than the little climb at the top.  Down to Garden Rd, which we took to Sycamore Canyon Rd, riding it all the way to its end.  The section right before it crosses under Scripps-Poway Pkwy is pretty steep, but after that it's a gentle climb.  Back down to Scripps-Poway Pkwy, taking it over to Springbrook Dr and then Springhurst Dr, down to Sabre Springs Pkwy, eventually getting onto the end of the new time trial route.  The day was beginning to warm up, so we headed back home following this route.

Avg speed = 15.5 mph. Total mileage = 40.4 mi
Avg heartrate = 130 bpm
Total elevation gain = 2910'
http://www.mapmyride.com/workout/1157305961

09-05-2015 Ride

Solo ride initially, it's now fairly dark at 6:00AM.  Down by the park and then up Pomerado Rd to Bernardo Heights Pkwy, taking it to Paseo Lucido and then following this road until it came back to Bernardo Heights Pkwy.  Down to Bernardo Center Dr and then over Lomica Dr to Acena Dr.  To RB Rd, taking up to Matinal Rd and then back through the neighborhood to my house to meet up with John.  We headed into Escondido across the pedestrian bridge and got onto BVP, riding up to the 78 and then taking Citrus Ave all the way to El Norte Pkwy.  John wanted to ride up to Dixon Lake, so we took La Honda Dr to get there.  This is one steep road near the top, but I was able to make it without weaving across the road.  The ride back down was a little scary, as I'm just not that comfortable taking turns at high speeds.  Back onto El Norte Pkwy, taking it down to Broadway and then over to Jesmond Dene Rd.  The previous climb took more out of me than I thought it would, so I was slow on this climb.  Over to Deer Springs Pkwy and then Twin Oaks Valley Pkwy, where John and I traded leads and we kept up a fast pace.  To Richmar and then over to Mission Rd via Marcos St.  John was slowing down by this time from the high output.  All the way back into Escondido, making pretty good time on the slight downhill section.  Then it was home the normal way, taking it fast over the bridge, over 30 mph for most of it.

Avg speed = 17.0 mph. Total mileage = 49.7 mi
Avg heartrate = 138 bpm
Total elevation gain = 2700'
http://www.mapmyride.com/workout/1154462001

09-01-2015 Ride

Solo ride over to yoga, taking the normal route but using the pedestrian bridge to get across Lake Hodges.  I felt like I had a decent workout. perhaps a little help from the wind but not much.

Avg speed = 17.9 mph. Total mileage = 10.6 mi
Avg heartrate = 138 bpm
Total elevation gain = 670'
http://www.mapmyride.com/workout/1149165467

08-30-2015 Ride

Ride up Azucar Way to Jim's house for the time trial ride, just him and me on this day.  It was already warming up at the start, and the humidity was higher than normal.  So I kept my pace steady, staying with him over to Pomerado Rd and riding out in front just before we got to the hospital.  Then we stayed together down to Sabre Springs Pkwy, where I put in a higher than normal effort to Ted Williams Pkwy.  Slower on the first leg of the Rancho Carmel Dr segment, then another higher than normal effort past the post office.  From there, it was steady effort basically at Jim's pace back home.  Finished in 1:05:35.

Avg speed = 16.5 mph. Total mileage = 18.1 mi
Avg heartrate = 131 bpm
Total elevation gain = 1050'
http://www.mapmyride.com/workout/1144950749

08-29-2015 Ride

Solo ride initially over to John's house, following the normal route.  I made pretty good time, although I didn't really push it.  Steady climb up to Mountain Pass Rd.  Met up with him, Dave, and Jim, and we rode together over to the top of Pomerado Rd and down to Kearny Villa Rd.  I kept my pace pretty well matched up with the others, as it was a warm morning that got progressively hotter.  Stayed on Kearny Villa Rd to Aero Dr, where we turned left, rode downhill, then uphill to get to Santo Rd.  This is a short, fairly steep climb.  Over to Tierrasanta Rd where we turned right and rode over to Colina Dorada Dr, which has some pretty steep sections.  It was warm and muggy, which made the climb more challenging.  Got to the top and rode back to where Dave was coming up to ride with him the last little section.  Continued onto Calle de Vida and then right on Rueda Dr to get to Clairemont Mesa Blvd, where we took a left and headed back to Kearny Villa Rd.  From there, we retraced our route back to John's house.  On the stretch by Miramar, I got out ahead of the others and tried to push the pace a little, without a lot of success.  It was hot by this time.  Same thing on the climb back up Pomerado Rd.  I kept a faster pace than the others but it was overall slow for me.  Got something to fill my water bottle with at John's house and then headed home, taking a fairly slow pace due to the heat.

Avg speed = 16.6 mph. Total mileage = 54.7 mi
Avg heartrate = 141 bpm
Total elevation gain = 2980'
http://www.mapmyride.com/workout/1143819761

2015 Bike the Bay Ride

John and I drove down together and parked in downtown San Diego.  After getting our bikes ready, we rode over to the Embarcadero, where I picked up my registration packet and we got into line to wait for the staged start.  We waited about an hour before our group was let onto the course, and then we headed over to Harbor Dr to Crosby Rd and then National Ave, taking the ramp onto the Coronado Bay Bridge.  They had the entire eastbound side of the bridge closed off, which was quite nice.  The cyclists were spread out all over the road, so it was a challenge to weave through the traffic and keep up my pace.  Down onto Coronado Island, taking Glorieta Blvd and waiting for John to catch up.  We continued on to Pomona Ave, which leads onto Strand Way.  By this time, we had been routed onto the bike trail that runs along Silver Strand Blvd.  Our pace was fast, and we caught on with a couple of guys riding single speed bikes and pushing it.  I was able to hang on but John fell off the pace, so I kept with these guys.  We stayed on the Bayshore Bikeway trail as it followed the Otay River, eventually getting onto Bay Blvd via Stella St.  Over to Marina Pkwy, mixing in sections of street and Bayshore Bikeway until we got to W 32nd St, turning right off it onto Tidelands Ave and getting back to Harbor Dr.  From there, it was a straight shot back to the starting point.  For most of the ride, I kept with the single speed bike guys, trading leads and letting them do a fair amount of the work.  Near the finish, they turned off and decided to ride the loop again, and I finished solo, arriving at the end in the early group of finishers.  John came in about 10 min later or so, and we looked around the exhibitors before getting back on our bikes and heading back to John's truck.  All in all, it was a very fast ride for me, and I was really tired out, but my legs held out well.

Avg speed = 20.3 mph. Total mileage = 25.5 mi
Avg heartrate = 14? bpm
Total elevation gain = 420'
http://www.mapmyride.com/workout/1134042725

08-22-2015 Ride

Final warm-up ride for Bike the Bay.  Solo ride in the morning, I think.  Jim might have joined me, since I rode by his house according to the map.  Over Duenda Rd and Bernardo Center Dr to RB Rd, taking it up to Pomerado Rd.  Rode to the top of Pomerado Rd and then down and over to Kearny Villa Rd, turning right and then following Black Mountain Rd to Carmel Valley Rd.  I must have been feeling good, since I turned left here and rode down to Camino del Sur.  Back to Paseo del Sur, turning right and then riding to Potomac Ridge Rd, to Nighthawk Ln and then Del Sur Ridge Rd.  Then I turned right on Lone Quail Rd to get to Dove Canyon Rd and via this road to Camino del Norte.  Over to Bernardo Center Dr and then by work and home the normal way.  Judging from my average speed, I kept my pace dialed back on this ride, not wanting to get too worn out before the ride on the following day.

Avg speed = 15.4 mph.  Total mileage = 32.1 mi
Total elevation gain = 2110'
http://www.mapmyride.com/workout/1132795283

08-21-2015 Ride

Solo ride with an early morning start in the dark.  I had been starting to feel better after having a rough weekend with a sore throat and general run-down feeling.  Also, I haven't been riding fast in my recent rides, either because I didn't feel up to it or to keep pace with the others.  So on this ride I tried to keep up a steady faster pace.  Out through the neighborhood to RB Rd and then over to Carmel Valley Rd via Camino del Sur.  On the higher-output sections of the ride, I felt like I could put in a good effort but couldn't sustain it without backing off for a time, recovering a little, and then increasing my effort level again.  Down to Del Mar Heights Rd and then over to the 56 bike trail via Carmel Canyon Rd and Carmel Country Rd.  Rode the bike trail back up to Camino del Sur.  On the little inclines, I did okay but would have been happier with a more sustained high-output effort.  Home the normal way from here, including back through the neighborhood.  This is a nice 30-mile route to use for future rides.  My exertion level was high on this ride, but I felt good about my output level.

Avg speed = 18.5 mph. Total mileage = 30.2 mi
Avg heartrate = 138 bpm
Total elevation gain = 2180'
http://www.mapmyride.com/routes/view/827512799

08-18-2015 Ride

Solo ride over to yoga, intending to take the normal route.  However, just as I got onto the freeway I hit something with my back wheel and got a flat.  I had to ride over the bridge and then hike my bike over the guardrail to repair the flat.  It went okay, but I just can't put any significant amount of air into my tires with the little pump I carry.  I may need to consider CO2 inflators.  It was a slow ride afterward, as I was watchful for bumps in the road.  Shortened the route by taking Sunset Dr to Juniper St to get to church on time.

Avg speed = 15.3 mph. Total mileage = 7.4 mi
Avg heartrate = 125 bpm
Total elevation gain = 580'
http://www.mapmyride.com/workout/1127379421

08-16-2015 Ride

Ride in the morning with John from my house up to Jim's house, where we met him to do the time trial route.  I started off very slowly, picking the pace up somewhat on the latter part of the climb up to the hospital.  Then John and I set an okay pace on the section down to Poway Rd and Sabre Springs Pkwy.  I wasn't too slow on the SSP section, but I dialed it back on the middle section before going a little faster by the post office.  Then it was slow up to work, with a decent finish after John and I caught the light at RB Rd.  Finished in 1:03.

Avg speed = 16.8 mph. Total mileage = 17.8 mi
Avg heartrate = 135 bpm
Total elevation gain = 1050'
http://www.mapmyride.com/workout/1123304731

08-15-2015 Ride

Ride in the morning with the other three.  I had a poor night before, suffering through a scratchy throat and general feeling of being not well.  And it was going to be a hot day.  So I kept the mileage low and stayed away from any long climbs.  Out through the neighborhood to RB Rd and then through the new 4S Ranch neighborhood to Paseo del Sur, down to Camino del Sur.  Over to Carmel Valley Rd.  I was feeling okay during the ride, breathing through my mouth.  It just hurt when I tried to swallow.  Down Carmel Valley Rd to El Camino Real.  There was another rider on the road and so he and I rode together at about the same pace for much of this section.  Over to the 56 bike trail and then back to Camino del Sur.  There was a surprising number of cyclists out, given the temperature of the day.  We headed back to Carmel Valley Rd, and I was able to keep it above 10 mph on the climb up to and beyond Black Mountain Rd.  Jim was riding well, and Dave is still rounding into shape, taking his time but saving energy to not feel drained at the end of the rides.  Down to Dove Canyon and back home the normal way via W Bernardo Dr.  It was only 32 miles, but it was definitely a workout for me, given how I felt.

Avg speed = 16.5 mph. Total mileage = 32.3 mi
Avg heartrate = 135 bpm
Total elevation gain = 2500'
http://www.mapmyride.com/workout/1122045771

08-13-2015 Ride

Solo ride after work.  I hadn't done much exercising during the week and was feeling kind of sluggish, so not a lot of energy displayed during this ride.  Out through the neighborhood to RB Rd and over to Dove Canyon Rd, taking to Carmel Valley Rd and climbing this little climb slowly.  Turned left on Black Mountain Rd and took it over to the 56 bike trail.  Down to Camino del Sur, riding back home the normal way to RB Rd and W Bernardo Dr.

Avg speed = 16.9 mph. Total mileage = 21.1 mi
Avg heartrate = 132 bpm
Total elevation gain = 1750'
http://www.mapmyride.com/workout/1119785489

08-09-2015 Ride

Ride with John from my house up to Jim's place where we met up with him.  Then it was the normal time trial route.  I kept a moderate pace but didn't ride hard.  The three of us basically kept at the same pace other than on the stretch of Sabre Springs Pkwy and a little bit on Rancho Carmel Dr.  Finished in 1:05:10.

Avg speed = 16.5 mph. Total mileage = 17.9 mi
Avg heartrate = 125 bpm
Total elevation gain = 1060'
http://www.mapmyride.com/workout/1112258187

08-08-2015 Ride

Solo ride initially, going over the bridge into Escondido and up BVP to the 78.  I stayed on Ash St until Lincoln Ave and then turned left, heading back to Broadway.  Right on Washington Ave and then left onto Centre City Pkwy, heading back toward Dave's house.  To Felicita Rd, where I was early and so I took it to Citracado Pkwy.  Back up and over the short, steep hill and then over to Brotherton Rd and to his place.  John and Jim rode as well. so we all met up and took Brotherton Rd back to Felicita Rd and over to Via Rancho Pkwy.  Up the hill to Tan Tam Dr, where I rode up this short, steep road and back down while waiting for the others.  We continued over to Del Dios Hwy, taking it down to Via de la Valle and then Via de Santa Fe to El Apajo.  From there, it was back up San Dieguito Rd to Camino del Sur.  I had a pretty good ride up this climb.  John stayed with me for about the first half.  We gathered at the top and headed back toward RB the normal way down to W Bernardo Dr and back over the freeway.  Just after the turn onto Via Rancho Pkwy before crossing the freeway, Jim got a flat, so we stopped while he fixed it.  Then it was over to Beethoven Dr and onto the little bike trail through Kit Carson Park to get to Escondido Blvd, back to Citracado Pkwy and then onto Centre City Pkwy and to Dave's house the normal way.  Stopped for smoothies, then I headed back the usual route.  Felt good throughout this ride.  I started off fast but slowed down some to ride with Dave toward the latter part of the ride through Del Sur when he was starting to tire out.

Avg speed = 17.0 mph. Total mileage = 49.6 mi
Avg heartrate = 129 bpm
Total elevation gain = 3230'
http://www.mapmyride.com/workout/1111018915

08-04-2015 Rides

Drive over to Poway Mitsubishi on Poway Rd to drop my car off for recall service.  I then rode in to work, taking Poway Rd to Pomerado Rd and then to Twin Peaks Rd / Camino del Norte.  Over to Bernardo Center drive and then into the back parking lot at HP.

Avg speed = 17.5 mph. Total mileage = 7.2 mi
Total elevation gain = 470'
http://www.mapmyride.com/workout/1104428377

Before leaving from work, I had to pull a large nail out of my rear tire and replace the tube.  Luckily, Avi Halpern had a bike pump I was able to borrow.  After work, I rode back over to the car dealership, taking Bernardo Center Dr to Bernardo Heights Pkwy to Pomerado Rd.  Over to Poway Rd and then up to the dealership.  I got a late start from work, so I really pushed the pace to get there before they closed.  I got stopped for about 5 min at the light at Twin Peaks Rd because of fire engines coming through the intersection, so I really pushed after that.  I had a headache throughout the rideThe wind was at my back going up Poway Rd, so that helped.

Avg speed = 19.5 mph. Total mileage = 8.4 mi
Total elevation gain = 280'
http://www.mapmyride.com/workout/1105197141

08-02-2015 Ride

Time trial ride with John from my house, meeting up with Jim.  I was a little worn out from the previous day's ride, so I started out slow.  John and I rode a little faster on the general downhill stretch on Pomerado Rd and after crossing under the freeway on Camino del Norte.  Pretty fast finish as well.  Elapsed riding time was 1:03:40.

Total mileage = 17.9 mi
Avg heartrate = 126 bpm
Total elevation gain = 1050'
http://www.mapmyride.com/workout/1100938213

08-01-2015 Ride

Solo ride initially over to John's house, following the normal route.  I was feeling good and so I kept up a good pace, especially on Pomerado Rd.  Pretty good effort up the hill to his house, where I met him and Dave.  We headed up to the top of Pomerado Rd, then down to get onto Kearny Villa Rd, taking Ruffin Rd over to Clairemont Mesa Blvd, turning left and then to Murphy Canyon Rd.  Down toward the stadium, heading on San Diego Mission Rd to get to Friars Rd and taking it east into Mission Valley.  Turns onto Mission Gorge Rd, and there was a fairly steady uphill climb on this road.  We turned into Mission Trails Regional Park and road through it and connecting back with Mission Gorge Rd, turning left on West Hills Pkwy.  Over to Mast Blvd and then onto the 52 bike trail for the gradual climb up to the summit.  I had a pretty good effort here as well, keeping my pace above 12 mph for the entire climb.  The traffic generates something of a tailwind that helps out.   Dave was slowing down by this time in the ride.   Down to Santo Rd.  Here, I was riding with Dave and got a little ahead of him, while John was further out front.  John and I rode down the hill and looked back but couldn't see Dave.  So we rode back up the hill to find him fixing two flats.  That slowed us down while we helped out, then we continued back to Clairemont Mesa Blvd, taking it to Chesapeake Dr and back to Ruffin Rd, retracing our route back to John's house.  I slowed my pace down to keep closer to Dave, riding with John a little ahead.  OK effort on the climb back up Pomerado Rd.  I waited at the top for Dave while John rode ahead.  He was pretty wiped out at this point, just trying to survive the rest of the ride.  Steady, not fast, pace on the way home from John's house, taking RB Rd to W Bernardo Dr.  On the last little climb up Duenda Rd, I could feel it in my quads, no cramping but definitely signs of full exertion.  Legs felt fine, but I was really tired from having gotten up early to take Ann to the airport for her trip to Vancouver with Kathy and Heather.

Avg speed = 16.7 mph. Total mileage = 60.4 mi
Avg heartrate = 126 bpm
Total elevation gain = 3850'
http://www.mapmyride.com/workout/1099814991

07-30-2015 Ride

Solo early morning ride before going to work, heading out through the neighborhood and up to Camino San Bernardo.  Took it over to Dove Canyon Rd and down to Carmel Valley Rd.  I was slow going up this climb, seemed like a relatively low-energy day.  Down to Camino del Sur and back to RB Rd, again fairly slow on the little climb by Del Sur.  Back down to W Bernardo Dr and home via Aguamiel Rd.

Avg speed = 17.2 mph. Total mileage = 16.8 mi
Total elevation gain = 1510'
http://www.mapmyride.com/workout/1096449017

07-28-2015 Ride

Ride over to yoga, very low energy level, so I didn't ride all that well.  There was a steady tailwind, otherwise my time would have been really bad.  Finished in about 39:30.

Avg speed = 16.0 mph. Total mileage =10.6 mi
Total elevation gain = 730'
http://www.mapmyride.com/workout/1094149305

07-26-2015 Ride

Solo ride initially, heading down by the park and then up Pomerado Rd.  It was quite foggy in places but clear in others.  I could tell that I didn't have as strong a push in my legs as the previous early Sunday morning ride.  I kept up a steady pace, taking it to Ted Williams Pkwy, turning right and riding over to Rancho Carmel Dr.  Then to Carmel Mountain Rd and Paseo Lucido, left on Bernardo Heights Pkwy and then down to Bernardo Center Dr.  Back home via RB Rd to W Bernardo Dr and Duenda Rd to Azucar Way.  I met up with John, and we headed up, slowly, to Jim's house, but it turned out that he didn't show for the ride.  So we continued on the time trial route, taking the uphill sections fairly slowly and working hard (at least for me) on the flats and downhills.  My legs were definitely tired on this ride.  It was starting to warm up at the end, so the timing to complete the ride was right.

Avg speed = 17.? mph. Total mileage = 34.1 mi
Avg heartrate = 129 bpm
Total elevation gain = 2110'
http://www.mapmyride.com/workout/1090136883

07-25-2015 Ride

Saturday morning ride with John. heading out through the neighborhood to RB Rd and taking it over to Camino del Sur.  Then it was over to San Dieguito Rd and down into Fairbanks Ranch.  We rode fairly quickly on the flats, trading leads over to El Camino Real and then onto Via de la Valle.  We rode down to the coast and headed north to Lomas Santa Fe, taking it up into Rancho Santa Fe and eventually onto Del Dios Hwy.  I would climb up the uphill sections and then wait for John to join up.  I had a good stretch on the longest uphill section by the dam, benefiting from a steady tailwind that helped push me up the hill.  John and I rode together over to the last climb by Via Rancho Pkwy, then home the normal way.  I got ahead of him on Via Rancho Pkwy, but he led out across the freeway, and I couldn't catch up with him.  I pushed the pace riding up the last couple of hills and finished pretty well.

Avg speed = 17.7 mph. Total mileage = 36.4 mi
Avg heartrate = 129 bpm
Total elevation gain = 2470'
http://www.mapmyride.com/workout/1088932379

07-22-2015 Run

Solo run over lunchtime, taking the loop around the campus twice, starting from the door where I normally come into Bldg 61.  First mile was the fastest, but I was fairly consistent in my pace.

Total time = 21:06
Total mileage = 2.4 mi
Total elevation gain = 170'
http://www.mapmyride.com/workout/1084512631

07-21-2015 Ride

Ride over to yoga, felt like I had a good ride with some help from a tailwind at times.  I stopped at Bike Bling on the way and got a couple of tire patch kits, so that might have slowed me down a little.  Finished in about 35:30, not great but not awful.

Avg speed = 18.1 mph. Total mileage =10.7 mi
Total elevation gain = 730'
http://www.mapmyride.com/workout/1083414023

07-19-2015 Ride

Solo ride initially, heading down by the park and then up Pomerado Rd to Ted Williams Pkwy.  It was quite humid, but the temperature early in the morning was fine.  Over to Rancho Carmel Dr, then up to Carmel Mountain Rd, staying on it to Bernardo Heights Pkwy.  Down to Bernardo Center Dr and then over to Jim's house via Duenda Rd.  I met up with him there, and we rode the time trial route together, at a fairly modest pace.  I rode with him for the first half and then got out ahead on a couple of the slight climbs.  Not too far out though, as I was keeping my pace moderate.

Avg speed = 16.5 mph. Total mileage = 33.4 mi
Avg heartrate = 125 bpm
Total elevation gain = 2020'
http://www.mapmyride.com/workout/1079485265

07-18-2015 Ride

Solo ride in the morning, planning to get some miles in before meeting up with the others for a Saturday morning group ride.  Headed down by the park and then up Pomerado Rd to Twin Peaks Rd, taking it to Camino del Norte and then to Bernardo Center Dr.  I stayed on this road through downtown and then rode up past the library, turning to stay on Bernardo Center Dr and riding through a nice neighborhood on roads that eventually brought me back out on the same road.  Then it was over to W Bernardo Dr and down to Aguamiel Rd back home.  It had sprinkled just a little bit on me during the ride, but I noticed dark clouds and then thunder and lightning as I was coming up this little hill.  Just as I got into the driveway, the skies opened up and it started raining hard.  I let the others know about cancelling the morning ride and felt let down for not getting more miles in.

Avg speed = 16.4 mph.  Total mileage = 14.1 mi
Avg heartrate = 115 bpm
Total elevation gain = 1020'
http://www.mapmyride.com/workout/1078040497

07-17-2015 Run

Run in the early morning before work before sunrise, where there was enough light (barely) to see where I was going.  Standard loop from home, and I made an effort to maintain a decent pace throughout the run.  Ann and I had played tennis for the first time in a long time on the previous evening, so I was a little worried that my legs and ankles would be sore.  It wasn't the case, all was good.

Total time = 26:04
Total distance = 3.60 mi
Total elevation gain = 280'
http://www.mapmyride.com/workout/1076716735

07-15-2015 Run

Run around lunchtime from work, heading out W Bernardo Dr to Bernardo Center Dr.  My pace was slow, again not a lot of desire on my part to put in a high level of effort.  It was warm but not scorching.  Over to Camino del Norte and then onto Camino San Bernardo.  Keeping a good pace and a pretty good cadence in my stride, just not very fast.  Back via RB Rd to Via del Campo, and then back to the site.

Total time = 29:47
Total distance = 3.78 mi
Total elevation gain = 160'
http://www.mapmyride.com/workout/1074303753

07-14-2015 Ride

Ride over to yoga, not a lot of strength in my legs or desire to put in a big effort.  So I rode at a lower pace.  The wind wasn't much help, and it was right in my face as soon as I started heading west.  Finished in over 38:00.

Avg speed = 16.5 mph. Total mileage =10.7 mi
Avg heartrate = 120 bpm
Total elevation gain = 720'
http://www.mapmyride.com/workout/1073212005

07-12-2015 Rides

Time trial route ride with John, going at a moderate pace for much of it, not trying to stress the system too much.  I pretty much rode at his pace, not getting too far out in front at any time.  Finished in 1:06:20.

Total mileage = 17.8 mi
Avg heartrate = 119 bpm
Total elevation gain = 1060'
http://www.mapmyride.com/workout/1069281675

After church, I rode from church over to Lost Abbey Brewery, taking Broadway to Mission Rd and out to Woodland Pkwy.  I hadn't brought any water, so I was looking for a place to get something to eat and drink.  Turned right on Rancheros Dr but didn't see anything, so I ended up riding around City Hall in San Marcos and getting back onto Mission Rd heading east.  Stopped at a 7-11 and got two bottles of Gatorade to fill up my water bottles, then I headed back to Woodland Pkwy and Rancheros Dr to get to the brewery, where I met up with Joe.  We headed west, staying on Rancheros Dr to San Marcos Blvd and then over to Richmar Ave to Marcos St, getting on Mission Rd and taking it up to Las Posas Rd.  Then it was over to San Marcos Blvd to get to Rancho Santa Fe Rd.  Took it down to La Costa Ave and followed this road all the way to the coast.  The wind was fairly brisk, coming generally from the southwest.  We headed north along the coast up to Palomar Airport Rd.  Joe was starting to slow down by this time, but I was feeling pretty good.  I made decent progress on the climb back up Palomar Airport Rd, pausing at various times to wait for him.  Back onto San Marcos Blvd, which we took all the way back to Rancheros Dr and then back to Lost Abbey for some beer.  We were supposed to meet John Weiss, but he didn't show.  So we talked for about an hour before heading home.  I had a flat in my front tire when I got out to my bike, so I fixed it and took it easy on the way home, having an underinflated tire.  Back to Woodland Pkwy and over to Barham Dr, taking the normal route over to Valley Pkwy and then to Quince St.  Standard way home from here.  I was definitely feeling it by this time, and the wind was also working against me in the last 7 miles or so.  I just gritted it out and rode slowly up the final little climbs.  I was tired and irritable at the end, probably overdid it on this day.

Avg speed = 16.0 mph. Total mileage = 48.1 mi
Avg heartrate = 124 bpm
Total elevation gain = 2010'
http://www.mapmyride.com/workout/1069984393

07-11-2015 Ride

Solo ride initially over to John's house, following the normal route and taking it really easy on the pace, even on the last little climb up to his place.  I met up with him and Dave, and we headed up to Scripps-Poway Pkwy, taking it west down to Black Mountain Rd and turning left.  We stayed on this road until it turned into Kearny Villa Rd, keeping on it down to Aero Dr, where we took a left, then a right on Sandrock Rd and then another right on Murray Ridge Rd.  Over to Mission Center Rd, which has an initially steep downhill where John and Dave got ahead of me and I had to put in some effort to catch up with them.  I was keeping my pace dialed back, riding with the others for the most part.  Down to Friars Rd, taking it down to the bike path that parallels I-15.  Back up to Aero Dr, where we took a right and rode up to Santo Rd.  Over to Clairemont Mesa Blvd, taking a left and then to Chesapeake Dr to get to Ruffin Rd.  Back to Kearny Villa Rd, following the normal route back to John's house from this point.  I stayed with John for the most part, as Dave dropped back a little.  On the climb up Pomerado Rd, again I was riding at a modest pace.  A quick rest at John's house before heading back home via Pomerado Rd to RB Rd and then W Bernardo Dr.  My legs felt fine at the end, but I was tired for sure.

Avg speed = 16.0 mph. Total mileage = 55.1 mi
Avg heartrate = 116 bpm
Total elevation gain = 2890'
http://www.mapmyride.com/workout/1068190683

07-09-2015 Ride

Ride over to the Park & Ride after work to meet up with Joe.  I was late getting started and late getting there.  We headed over Beethoven to BVP and rode out to Valley Pkwy.  I kept a decent pace, and Joe was staying with me on the flat sections.  Over to El Norte Pkwy, which we took all the way over to Bennett Ave.  This section was generally into the wind, but we made decent time.  We took Bennett Ave over to Mission Rd, turned and rode to Auto Park Way, where we took a right and then another right onto Country Club Rd.  This road led us into the new housing development called Harmony Grove Village, which looks like it will be a fairly large thing.  Over to Harmony Grove Rd via Harmony Grove Village Rd, then through the industrial park to Hale Ave and Avenida del Diablo.  To Valley Pkwy, where Joe was starting to slow down a little more.  I was feeling really good, especially in the cardio. Back using Via Rancho Pkwy, where we were helped by a stiff tailwind.  We had a beer at the end that I had brought over with me at the beginning and left in his car.  It was starting to get dusky when I rode home via the normal route, but I made it just fine.

Avg speed = 17.0 mph. Total mileage = 29.8 mi
Avg heartrate = 124 bpm
Total elevation gain = 1690'
http://www.mapmyride.com/workout/1065962527

07-08-2015 Run

Solo run after work, doing the loop route that heads out Via del Campo and comes back on Bernardo Center Dr.  I got off to a good start and had a really fast first mile, albeit one that was on a generally downhill slope.  Second mile was a tad slower, perhaps because I had to wait briefly for a couple of stoplights.  I was working hard in the latter half of this run as it generally tilted up to get back to work.  Felt good, and my running form was decent, although a little more ragged than at the start.  Finished about 4 miles with an average pace significantly under 7:00 min, which I think is a first for me, maybe ever.

Total time = 27:06
Total distance = 4.00 mi
Total elevation gain = 170'
http://www.mapmyride.com/routes/view/774611099

07-07-2015 Ride

Solo ride over to the church for yoga, following the normal route.  I was feeling pretty good, probably in decent shape after a strenuous weekend and a day off from exercising.  Finished in about 34:10, which is faster than I've ridding this route in quite a while.

Avg speed = 18.6 mph. Total mileage = 10.6 mi
Avg heartrate = 133 bpm
Total elevation gain = 730'
http://www.mapmyride.com/workout/1062830691

07-05-2015 Ride

Solo ride in the morning, after the Fourth of July ride on the previous day.  I really had to psych myself out to get dressed and get going, since I wasn't feeling a strong urge to ride.  Headed out through the neighborhood and then over RB Rd to Dove Canyon Rd, taking it down to Carmel Valley Rd.  I was pretty slow at the beginning, just plodding up these climbs but keeping an okay pace.  Over to Camino del Sur and onto the 56 bike path.  On the slight uphill section in the middle, I kept my speed above 21 mph the whole time, which was the only significant accomplishment in this ride.  Then it was back home via Carmel Valley Rd to Camino del Sur and through the neighborhood by Paseo del Sur. I took Lone Quali Rd over to Dove Canyon Rd and then Camino del Norte to Camino San Bernardo to get over to RB Rd.  From there, it was the usual way home via W Bernardo Dr.  My legs were pretty tired by the end of this short ride.

Avg speed = 16.7 mph. Total mileage = 25.2 mi

Total elevation gain = 2060'
http://www.mapmyride.com/workout/1058843967

2015 Scripps Ranch Old Pros Ride

Scripps Ranch 4th of July ride, starting out with Dave and John.  Standard route, same as previous years, although they changed the position of the last sag stop to the corner Poway Rd and Pomerado Rd. I started out riding with Dave, who was going to be slower than in previous years.  Was feeling good and the stoplights worked okay, so I rode up into the front group where John was.  We stayed together until after the turn off Mira Mesa Blvd and over to Calle Cristobal, where John got out to the front of the pack for a time and then dropped back.  I stayed in touch with this front group a little longer, riding near the back up Vista Sorrento Pkwy until we got separated by a stoplight.  I was content to just keep riding at my pace, faster than usual but not killing myself to catch up.  It was sparse company though.  I basically traded leads with another rider on a Bianchi bike while we were riding through the San Dieguito flats and onto Del Dios Hwy.  At some point, he couldn't keep up on the climbs.  I was able to keep my pace generally above 11 mph going up the climbs here, but it was a workout and I could feel it.  Over to Via Rancho Pkwy and then down to and over the freeway.  On Pomerado Rd, I stopped by Highland Valley Rd to wait for the others to catch up.  It took a long time, more than 30 min.  When they did, Avi Halpern was riding with them.  He and I generally rode up Pomerado Rd together to the hospital, when I stopped to wait for Dave and John.  From there, we rode to the sag stop and had a quick break.  Before that, I got in with some Ranchos riders who were setting a pretty fast pace, and that was fun.  Avi and I continued riding together up to the Pomerado hill, where he started out with me but dropped back.  For the most part, I was able to keep it above 9 mph on this hill, but it took a big effort.  We gathered back together at the top, then John and I rode down the hill until he started to fall back a little bit.  I was still feeling pretty good, so I continued pushing the pace on the gradual uphill sections before the last downhill to the finish line.  Legs held out very well, although my pace was off from last year (haven't put in as many miles as last year either).  I think they were helped by the more moderate pace that I set for awhile after I joined back up with the others on Pomerado Rd.  Overall, the ride was a good one for me.  I wasn't as fast as in previous years, but my heartrate was under control and my legs survived well.

Avg speed = 18.7 mph. Total mileage = 49.0 mi
Avg heartrate = 142 bpm
Total elevation gain = 3220'
http://www.mapmyride.com/workout/1057901979

07-02-2015 Run and Ride

Run over lunch with Evgeny, Avi Halpern, and Or Brandstein.  We all started off at a slower pace, then Evgeny and I got out in front a little bit and ran a little faster.  Headed out Via del Campo to RB Rd, where we caught a light that allowed Avi and Or to get out ahead of us.  We chased them down and caught them on Camino San Bernardo, and we ran together onto Camino del Norte.  About halfway up this road, I pushed out my pace and gave it an all-out effort running to Bernardo Center Dr.  Waited for the others to catch up, then we ran together, including a sprint from the light by the 7-11 up to W Bernardo Dr.  From there, it was a generally steady pace until the very end for me, when I sprinted the last 200 yds or so back to the site.  According to MapMyRide, I ran the last 0.7 mi at under a 4-minute pace, with a couple of stops in there for the others to catch up.  Don't think it was this fast, but I was pushing my pace to its max at a couple of points in the last section.

Total time = 27:00
Total distance = 3.73 mi
Total elevation gain = 150'
http://www.mapmyride.com/workout/1055203073

After work, I rode over to the Park & Ride by the mall to meet up with Joe.  We headed over Beethoven to BVP, taking it to San Pasqual Rd and out to Old Milky Way.  The wind was coming from the southwest, so the early part of the ride was nice and pretty fast.  We rode out the 78 to Bandy Canyon Rd, keeping up a decent pace.  After the turn, we slowed down, as we headed into the wind.  I was slow on the climb up out of Bandy Canyon, and I turned around at the top to ride back down part of the way to where Joe was, then rode back up the last stretch.  We headed over to Highland Valley Rd and took it back to Pomerado Rd.  The wind wasn't so bad to deal with, as it was coming more from the south on this stretch.  Back across the freeway and over to where Joe was parked, where we had a beer to top off the ride.  Then it was back home for me following the normal route, mostly into a fairly steady breeze that slowed me down.  Felt okay at the end, but I could tell my legs were pretty well worked out for the day.

Avg speed = 16.5 mph. Total mileage = 25.3 mi
Total elevation gain = 1400'
http://www.mapmyride.com/workout/1055663135

06-30-2015 Ride

Solo ride over to yoga, following the normal route.  It had rained heavily earlier in the day, and the humidity was very high for SD.  Also, the wind was not as much of an aid as most times.  My cyclometer wasn't working while I rode over the bridge, so I had to estimate my overall time at 35:12, better than last week and something of a surprise, since I didn't feel my best on this ride.

Avg speed =18.1 mph. Total mileage = 10.6 mi
Avg heartrate = 144 bpm
Total elevation gain = 730'
http://www.mapmyride.com/workout/1052743499

06-28-2015 Ride

Ride from church, with Joe, didn't record the workout at the time.  Headed over 3rd Ave to Escondido Blvd and then up to Mission Ave.  Took it west out to Las Posas Rd and then stopped at Rip Current Brewery for a beer before returning to church via Mission Rd to Centre City Pkwy and then 2nd Ave to Broadway.

Avg speed = 16.0 mph. Total mileage = 16.2 mi
Total elevation gain = 340'
http://www.mapmyride.com/workout/1049453705

06-27-2015 Ride

Started on this solo ride without fully knowing where I was going to ride, targeting a distance of about 60 miles and not too many hills.  Headed over the freeway to BVP and up to Sunset Dr, taking up to Juniper St.  Over to Washington Ave, riding down to Hale Ave and then onto Auto Park Way to get onto Howard Ave.  Got onto Harmony Grove Rd and rode through the new subdivision being built out there.  Up to this point, I was riding steadily but not super fast, saving my strength for the uphill section on Elfin Forest Rd.  I was able to keep my speed above 11 mph on the uphill sections on this road, which felt like a good accomplishment.  Into San Elijo Hills, turning left on San Elijo Rd and taking it over to Rancho Santa Fe Rd.  Down to Olivenhain Rd, which has a nice downhill section.  Right on El Camino Real, which is generally uphill although not significantly so.  Out to Palomar Airport Rd, which I took all the way down to the coast and headed south on the Coast Hwy.  There was a northwesterly breeze, and I was feeling pretty good, so I made really good time on this section, passing a number of riders and not getting passed.  I stopped for a snack by Moonlight Beach, then continued on to Via de la Valle, turning left and heading inland to Calzada del Bosque and over into Fairbanks Ranch.  Over to San Dieguito Rd, taking it back toward home and being successful (with a significant effort near the top) in keeping it above 10 mph.  Then it was home at a decent, not scorching, pace following the normal route via RB Rd to W Bernardo Dr.  My legs held out surprisingly well, no cramping or much muscle soreness, even though I hadn't ridden a lot recently.

Avg speed = 17.7 mph. Total mileage = 59.6 mi
Avg heartrate = 133 bpm
Total elevation gain = 3170'
http://www.mapmyride.com/workout/1047754249

06-26-2015 Run

Run in the morning before work.  I hadn't run since I twisted my ankle on the Friday morning hike up in Idyllwild, so I took it easy.  Other than some minor twinges in that ankle, I felt okay.  Headed out the normal way but decided on the spur of the moment to stay on Poblado Rd and take it all the way around to W Bernardo Dr.  It's a gradual uphill for awhile, then it gradually flattens out.  It's a slight downhill on W Bernardo Dr back to Duenda Rd.  I ran up to Azucar Way and took a left to get a little more distance in.  Over to Matinal Cir, taking it back to Duenda Rd and climbing back up to Azucar Way for the way home.

Total time = 29:47
Total distance = 3.81 mi
Total elevation gain = 280'
http://www.mapmyride.com/workout/1046199239