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