03-31-2015 Run

Run after work, before yoga.  I kept up a pretty good pace throughout, and MapMyRide says that I completed the first mile in under 7 min, which I think is a first.  It's not the message I heard while I was running, though.  In the light, I was able to really stretch out my stride on the downhill sections, and that contributed to the fast time, so it's a little artificial.

Total mileage = 3.59 mi
Total time = 26:36
Total elevation gain = 260'
Calories burned = 480'
http://www.mapmyride.com/workout/925177401

03-29-2015 Ride

We me trial ride with John and Jim.  It was a moderately slow pace for me, since my legs were tired from the previous day's ride.  No times where I really pushed the pace.  Finished in 1:05:45, slowed down at the end by helping Jim fix a flat near the completion of our route.  My cardio is rounding into shape, maybe because of the nearly daily exercise.

Total mileage = 17.8 mi
Avg heartrate = 127 bpm
Total elevation gain = 1050'
http://www.mapmyride.com/routes/view/663859118

03-28-2015 Ride

Solo ride, following the normal route, over to John's house, making decent time and getting up the last hill above 10 mph average.  From his place, we headed out the normal way to Scripps-Poway Pkwy, where I climbed above 10 mph on the initial section and had an elapsed time of <12 10="" 67.="" a="" able="" above="" after="" all="" and="" at="" back="" been="" bernardo="" best="" better="" break.="" busy="" but="" by="" climbs="" continue.="" could="" day.="" decent.="" did="" done="" downhill="" dr="" dye="" e="" each="" elt="" end.="" felt="" film="" final="" fine="" following="" for="" fterward="" fun="" get="" giving="" good="" hadn="" have="" having="" he="" headed="" here="" high="" him="" his="" home="" house="" hrough="" i="" in="" it.="" it="" keep="" leads="" like="" living="" made="" me="" min="" more="" most="" mph="" mt="" much="" my="" n="" nbsp="" normal="" not="" o:p="" of="" ohn="" okay="" on="" ood="" other="" out="" output="" pace="" part.="" pass="" pretty="" putting="" quite="" ramona="" rb="" rd="" ride="" riding="" room="" route="" san="" slower="" so="" solar="" stamina.="" started="" stop="" t="" tailwind="" the="" then="" there="" time.="" time="" to="" took="" top="" trading="" uick="" up="" vicente="" w="" wait="" was="" we="" which="" while="" whole="" window="" windows="" with="" woodson="" work="" would="">

Avg speed = 17.7 mph. Total mileage = 57.0 mi

Avg heartrate = 138 bpm

Total elevation gain = 3990'

http://www.mapmyride.com/routes/view/663211262

03-27-2015 Run

Run in the morning from home, following the standard route. My splits weren't great, but I finished strong and had a decent total time.

Total mileage = 3.43 mi
Total time = 27:11
Total elevation gain = 260'
Calories burned = 450'
http://www.mapmyride.com/workout/919711121

03-25-2015 Run

Run over lunch at work around the campus, two circuits.  I started out better than I finished, maybe because the weather was warm and I just faded.

Total mileage = 3.05 mi
Total time = 23:30
Total elevation gain = 160'
Calories burned = 400'
http://www.mapmyride.com/workout/917815781

03-24-2015 Ride

Solo ride to yoga, following the normal route up BVP.  I had a decent ride, probably benefiting from a bit of a tailwind.  Was a little slow on the climb up BVP before the 78.  I think I just need to get more miles in, and DST should help here.  Even though the weather was a just right, I built up a pretty good sweat.

Avg speed = 17.7 mph. Total mileage = 10.6 mi
Total elevation gain = 600'
http://www.mapmyride.com/routes/view/660508870

03/21/2015 Ride

Solo ride on a foggy, overcast morning, heading through the neighborhood and out to the 56 bike trail via Camino del Sur the normal route.  I started off slow on this ride.  Down the bike trail to El Camino Real and then over to the coast, where there were some other riders to give me an incentive to ride faster.  Through Del Mar to Via de la Valle, which I took back to Rancho Santa Fe and Del Dios Hwy.  There seemed to be an organized ride on the road at the same time, although there weren't a lot of riders, so maybe I was at the tail end of it.  My time up this climb was not good, just no strong will to keep a high pace for an extended period.  On Via Rancho Pkwy, there were a couple of riders ahead of me, so I worked at chasing them down.  One of them then traded leads with me, her riding in front on the downhills and me catching her on the flats and uphills.  We rode across the freeway and onto W Bernardo Dr, where I left her by pushing hard on the little climb before the park.  Finished slow on the last push up to the house, so it looks like I need to get out during the week and put more miles in than I have been.

Avg speed = 17.0 mph. Total mileage = 42.3 mi
Avg heartrate = 147 bpm
Total elevation gain = 2890'
http://www.mapmyride.com/routes/view/657378712

03-17-2015 Run

Solo run in the morning when it was still dark out.  I tried wearing my headlamp to let me see where I was running a little better, and it was mixed results.  It did illuminate the sidewalk but I had trouble keeping it on the same position on my head and on its swivel.  Worked well enough, although I still slowed down on the downhill sections to avoid tripping.  I didn't realize it, but it had been about a month since I've run this route.  Seemed like it felt a little easier on some of the uphill sections, although that wasn't the case on the uphill climb on W Bernardo Dr.  That one was a chore.  There is a challenge at work to see how fast you can run a single mile, and I'm wondering what it will take to break the 7 min barrier.  It might be doable on a flat course.

Total mileage = 3.5 mi
Total time = 27:32
Total elevation gain = 260'
Calories burned = 480'
http://www.mapmyride.com/workout/907778745

03-15-2015 Ride

Time trial ride with John and Jim, me and John leaving from my house.  I was feeling pretty good and wanted to see if I could break an hour elapsed time.  So I rode faster than usual up the climbs, creating some distance from the others and then riding with them on the downhill and flat sections.  I found that I had decent push at the initial stages of the minor uphill sections but couldn't maintain a high output level for a long time.  Still some work to do there.  Finished in 59:55, just under the target time.

Total mileage = 17.9 mi
Total elevation gain = 1050'
http://www.mapmyride.com/routes/view/652071896

03-14-2015 Ride

Initial solo ride over to John's house, taking Azucar Way up to Duenda Rd and then following the normal course.  I felt like my ride was pretty strong overall in this initial section, and I was able with an effort to keep it above 10 mph on the climb up to his place.  Met up with him and Jim, and we headed up to the top of Pomerado Rd and then down Miramar Rd all the way to Genesee Ave, turning left there and riding up and down.  In this middle section, especially on the ups and downs, I didn't ride all that well, couldn't sustain a decent pace on the little climbs.  We headed back on Linda Vista Rd, and Jim was starting to slow down here.  Over to Kearny Villa Rd via Aero Dr, and John slowed down somewhat as we rode by MCAS Miramar.  He picked it up for the first part of the climb up Pomerado Rd, and I was slowing down due to riding into a steady headwind.  It was slow for me at the top, then we rode back to his place the normal route.  I stopped for a quick soda and then headed back home via Pomerado Rd to RB Rd and then W Bernardo Dr.  Felt decent on this section and generally did okay, although I was slow by the hospital where the wind was kicking up again.  Home the normal way from there.

Avg speed = 17.1 mph. Total mileage = 53.0 mi
Total elevation gain = 2750'
http://www.mapmyride.com/routes/view/651381852

03-12-2015 Run

Solo run in the morning while staying in El Segundo near LAX prior to visiting some HP Indigo press customers.  I was staying at a Courtyard by Marriott on Mariposa, so I ran west on this street toward the ocean.  I ran as far as I could before it dead-ended, then turned left and ran roughly parallel to the ocean for about a half mile before heading around a cul-de-sac and heading back on a parallel street.  I eventually connected back over to Mariposa and retraced my original route.  Started out a little slow, and it was more hilly than I expected, but I still had good splits for my miles, and I ran for the longest distance in quite some time.  Felt good afterward.

Total mileage = 4.54 mi
Total time = 34:14
Calories burned = 610'

03-08-2015 Ride

Time trial ride with Jim, riding at a little faster pace than the last time but also not having a lot of extra energy.  Temperature was a little cool but still about right, somewhat variable as a function of altitude.  I find that I have pretty decent push when I exert myself, but I don't have the stamina to keep my exertion at a high level.  More extended workouts needed.  Finished in 1:05:15.

Total mileage = 17.9 mi
Avg heartrate = 139 bpm
Total elevation gain = 1050'
http://www.mapmyride.com/routes/view/646297198

03-07-2015 Ride

Solo ride from home, it was 45 deg at the start and I knew it would warm up, so I didn't wear a jacket.  As a result, it was kinda chilly in the beginning.  I headed over I-15 to BVP and rode it up to the 78, a little slow on that minor climb up BVP.  Over to Citrus Ave, riding at a decent pace up this very gradual climb and staying on this road all the way to El Norte Pkwy.  Down to Broadway, taking it over to Jesmond Dene Rd.  I couldn't keep it above 10 mph on the last climb there, rode over to Centre City Pkwy and out to Deer Springs Rd. Down to the turn at Twin Oaks Valley Pkwy, where I decided to turn right and follow this road for the first time.  I took it about 2.5 mi in, got to a crest, and turned around there to head back on Twin Oaks Valley Pkwy to Richmar Ave, getting over to Mission Rd via Marcos St and taking it to Las Posas Rd.  Riding over to San Marcos Blvd and turning right there to get to Discovery St.  I headed back into San Marcos, going by CSUSM and getting onto Barham Dr.  Starting to slow down a little bit here.  I rode over to Mission Rd and back into Escondido, taking the route via Tulip St to Valley Pkwy and Quince St.  To 13th Ave and then onto Centre City Pkwy, then back home the normal way.  I kept it above 10 mph on the hill before the park as well as the final little climb, which was a minor success.

Ave speed = 17.7 mph. Total mileage = 45.2 mi
Avg heartrate = 139 bpm
Total elevation gain = 2130'
http://www.mapmyride.com/routes/view/645602998

03-04-2015 Run

Solo run over lunch at work, going around the campus twice.  I felt like I started out slowly, but my first mile was my fastest.  It was a nice day for a run, a little warm but not too hot.  I slowed down noticeably on last mile.  No final sprint this time at the end to end strong.  This is a good addition to my regular workout pattern.  My breathing was good, pace was decent but it would have been better to run a little faster in the second half.

Total mileage = 3.04 mi
Total time = 23:10
Total elevation gain = 160'
Calories burned = 400'
http://www.mapmyride.com/workout/893361229