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