12-31-2016 Ride

Stationary bike ride in the morning while on holiday, weather outside was too wet in the morning for a comfortable ride.  I definitely got my cardio workout here, and I felt the effects of the workout in my legs as well.  Standard classic hill-climbing routine.

Level = 11
Time = 1:00:00
Total mileage = 21.1 mi
Avg heartrate = 153 bpm
Total calories burned = 680

12-30-2016 Ride

Very short ride, heading up to Jim's house to meet with him.  The weather was threatening at the start, but we were hoping to get miles in before it started to rain.  Unfortunately, it didn't work out.  Through the neighborhood, where it started to sprinkle as we got to Westwood Elementary School.  So we headed back home rather that risk riding when the rain got worse (it did, later).

Total mileage = 2.5 mi
http://www.mapmyride.com/workout/1927413449

12-29-2016 Ride

Ride from my house with Jim, Dave, and John.  Jim had requested a relatively flat route, and I generally knew which way we were going to take, although I improvised a couple of times during the ride.  Down by the park and over the freeway to get to BVP.  We took it up to the 78, then a short jog over to Citrus Ave.  Back to BVP, then a right onto Valley Blvd to get to El Norte Pkwy, where we took a left and stayed on it until Broadway.  Over to Country Club Ln, riding through this neighborhood and back to El Norte Pkwy.  Short stretch over to Woodland Pkwy, then over to Barham Dr.  Back toward Escondido, turning right on Meyers Ave to get to Auto Park Way for a short way, turning onto Country Club Dr.  Up the little climb and then down into the new neighborhood, riding to Harmony Grove Village Pkwy to get to Harmony Grove Rd.  On a whim, I decided to take the bike trail, and it worked out well, emptying us out onto Tulip St.  Over to Valley Pkwy and then down to Quince St.  Down to 13th Ave and then onto Centre City Pkwy, following the normal way back home from here.  I had a decent average speed on this flat route.

Avg speed = 17.1 mph. Total mileage = 31.7 mi
Avg heartrate = 130 bpm
Total elevation gain = 1440'
http://www.mapmyride.com/workout/1926326465

12-27-2016 Ride

Solo ride initially over to John's house, following the route that took me through the retirement home neighborhood.  It was maybe a little warmer at the start than the previous day, and I had added another pair of socks, so I was generally warm except for my toes (not that uncomfortable).  I met up with him, Dave, and Jim, and we headed up to Scripps-Poway Pkwy, turning right and taking it all the way down to Black Mountain Rd.  I was slow on this ride, and I'm starting to feel that I am generally slowing down in my pace, not just because of fitness level.  Over to the 56 bike trail via Black Mountain Rd, and the little climb was a trial.  We took the bike trail down to El Camino Real, then headed south to Carmel Mountain Rd for a quick connection to Vista Sorrento Pkwy.  We took this all the way to Mira Mesa Blvd, turning left and then shortly after right onto Scranton Rd.  Over to Carroll Canyon Rd and then Carroll Rd to get to Miramar Rd.  From there, it was the normal way back to John's house via Pomerado Rd.  I was really slow on the last part of the climb to the top of Pomerado Rd.  A quick break at his house for a soda and a rest, then back home via Poway Rd to Oak Knoll Rd and then to Pomerado Rd.  The wind was at my back on the way north, and it was a definite help.  Left on RB Rd, riding it up to Matinal Rd, down to Hada Dr,, and then over to Duenda Rd.  I stopped at Jim's house to pick up my tights and jacket that I had taken off at John's house, then headed home.  Legs felt fine, so my endurance is in decent shape, just no cardio fitness to drive my legs hard.  It was an achievement to put in a 50 mile ride, as it had been awhile since I'd ridden this far.

Avg speed = 15.7 mph. Total mileage = 49.7 mi
Avg heartrate = 140 bpm
Total elevation gain = 3180'
http://www.mapmyride.com/workout/1923491651

12-26-2016 Ride

Solo ride in the morning, heading over to Dave's house and taking the long way.  Over the freeway, and onto BVP, taking it up to Sunset Dr and plodding up to Juniper St.  Over to Washington Ave and then right onto Broadway, taking it out to El Norte Pkwy before turning around onto Centre City Pkwy.  On the way, I took a little jog down Mission Ave to Metcalf St, over to Washington Ave and back to Centre City Pkwy.  Back to Felicita Ave, turning right and riding to Brotherton Rd and then to Dave's place, where I met up with him and Jim.  We headed over to Centre City Pkwy and took it all the way to Deer Springs Rd.  Over to Buena Creek Rd, taking it to Santa Fe Ave and then Mission Rd.  I was slower than I would have liked on this generally flat section.  Back to Centre City Pkwy and then to Felicita Ave, taking it to Redwood St and then to Dave's house, where we had smoothies before I headed home the normal way.  Decent push left in the legs for the little climb before the park, but I was tired by the time I got back home.

Avg speed = 15.8 mph. Total mileage = 45.5 mi
Avg heartrate = 143 bpm
Total elevation gain = 2020'
http://www.mapmyride.com/workout/1922016491

12-24-2016 Ride

Ride a little later than usual in the morning on Christmas Eve.  It had been raining quite a bit the previous day (thus, no ride) and was still wet when I got up.  I was also feeling a little run-down, like I had the beginnings of a cold.  So I waited until the clouds started to break up, then headed through the neighborhood to RB Rd and out to Camino del Sur.  Feeling pretty slow throughout the ride, I really was challenged when I had to ride into the stiff breeze, which was generally coming from the northwest.  Over to Carmel Valley Rd, turning right and taking it to Del Mar Heights Rd.  Then to Carmel Canyon Rd to get to Carmel Country Rd to get onto the 56 bike trail, where the wind was generally more helpful.  Back to Camino del Sur, taking it to Paseo del Sur and riding through that neighborhood to get back to RB Rd.  Here again, the wind was at my back, and I was glad because my legs were kinda tired.  Down to W Bernardo Dr and then home the normal way.

Avg speed = 15.8 mph. Total mileage = 30.2 mi
Avg heartrate = 143 bpm
Total elevation gain = 2210'
http://www.mapmyride.com/workout/1920165767

12-18-2016 Ride

Time trial ride with Jim, meeting up with him at his house.  It was the coldest starting temperature of the season, about 35 deg at my house.  I bundled up pretty well and just felt a little cold in my fingertips and toes.  We took a steady, not fast, pace on the ride, and I didn't have any places where I really pushed my exertion level.  Finished in 1:09.

Total mileage = 17.7 mi
Avg heartrate = 128 bpm
Total elevation gain = 990'
http://www.mapmyride.com/workout/1913267342

12-17-2016 Ride

Solo ride in the morning, couldn't get anybody else to ride along.  It was cold but not super cold, and cloudy for much of the ride.  Over to BVP, staying on it to Valley Pkwy.  I rode past my originally planned turn, and turned left onto Eureka Dr, which dead-ended so that I had to ride a little bit to get onto the Escondido Creek bike trail, taking it back to El Norte Pkwy.  Stayed on this road until Centre City Pkwy, turning right and riding up to Country Club Ln, where I turned left.  I was winging it for the route at this point, so I rode through the neighborhood by the abandoned golf course and eventually got back on to El Norte Pkwy, turning left on Woodland Pkwy.  Just past the intersection with Mission Rd, I got a flat in my front tire, so I stopped to fix it as well as change out some of my cold weather gear.  After fixing it, I rode to Barham Dr and then to Mission Rd, taking it to Quince St and then via 2nd Ave to Centre City Pkwy.  From there, it was the normal route home.  Felt okay on the ride, never really strong.  I was saving my energy somewhat to help tear down and pack up the Bethlehem Walk stuff later.

Avg speed = 16.1 mph. Total mileage = 28.9 mi
Total elevation gain = 1200'
http://www.mapmyride.com/workout/1912266761

12-10-2016 Ride

Posted long afterwards.  Ride from the parking lot by Sesame Donuts over to John's house, where I met up with him and possibly others.  I followed the usual way to get to his place, and we continued on up to the top of Pomerado Rd, then down to Kearny Villa Rd, staying on it at the turn and taking it all the way down to Aero Dr, where we turned left.  Right on Sandrock Rd to get to Murray Ridge Rd, then a right onto Mission Center Rd for that exhilarating downhill towards Friars Rd.  We rode over to Qualcomm Stadium and then did a loop around it before getting onto the bike path that leads through Murphy Canyon.  Up Murphy Canyon Rd to Clairemont Mesa Blvd, turning there and then making a quick right onto Chesapeake Dr to get over to Ruffin Rd.  Then it was back the way we came to John's house and then, for me, back to the starting point using the same route.

Avg speed = 16.3 mph. Total distance = 44.1 mi

Total elevation gain = 2310'

https://www.mapmyride.com/workout/1904280860

12-4-2016 Ride

Solo time trial ride, starting a little later to allow the temperature to climb a little bit.  It was probably about 40 deg at the start, but I was bundled up pretty well and didn't suffer too much, other than cold toes.  I kept up a steady pace but didn't have any push to pedal harder, so I just worked on getting the miles in and being ready to start getting faster again.  Finished in 1:04:50.

Total mileage = 17.8 mi
Avg heartrate = 138 bpm
Total elevation gain = 1060'
http://www.mapmyride.com/workout/1896401609

12-3-2016 Ride

Ride with Dave from my house in the morning before working on construction of Bethlehem Walk later on.  In the ride, I was still feeling the effects of having given blood a couple of days previous, especially on the stretches with a longer time of high effort.  Through the neighborhood and out RB Rd to Camino del Sur and then to the 56 bike trail.  Down to El Camino Real, where we met up with another rider, Rick, who was also from RB.  He ended up riding with us for much of the rest of the ride.  He was recovering from an accident where he'd been hit by a car several months back, but his fitness was pretty good, even though he had just recently got back onto a bike.  We rode over to San Dieguito Rd and up to Camino del Sur.  I ran out of gas on the 3 Witches climb and was really slow on it.  Back to Camino San Bernardo, where we parted ways with Rick and headed back to my house via RB Rd and back through the neighborhood.

Avg speed = 16.0 mph. Total mileage = 34.1 mi
Avg heartrate = 140 bpm
Total elevation gain = 2530'
http://www.mapmyride.com/workout/1895187488

12-2-2016 Run

Run in the morning before work, after having given blood on the previous day.  I hadn't run in awhile, and I was probably also recovering from the blood donation.  So my time for the normal neighborhood route was really slow, although I felt generally steady in my pace and wasn't gasping for air.

Total mileage = 3.48 mi
Elapsed time = 31:50
Total elevation gain = 280'
http://www.mapmyride.com/workout/1893645413

11-26-2016 Ride

Solo ride initially over to Dave's house, taking the BVP route to Sunset Dr, then Felicita Ave to Redwood St and to his place.  It was 39 deg at my house when I left, but the only thing that was cold for me on this ride were my feet.  Everything else was pretty well bundled up.  We headed back to Felicita Ave via Brotherton Rd, and I kept my pace dialed back to not get too far ahead.  Same way as the previous Saturday over to Via Rancho Pkwy, then to Del Dios Hwy.  On the downhill, there were some fairly strong crosswinds we had to deal with.  We rode to El Camino del Norte and took it to Rancho Santa Fe Rd.  Turning left, I don't think I've ever been on that route in that direction before.  To La Bajada and the short steep little hill up toward Rancho Santa Fe.  Connected to Los Morros and La Granada to get to the village, where we turned left on Paseo Delicias and rode back up Del Dios Hwy.  The wind was much more working against us, and it was also fairly chilly.  I really struggled on the first climb back up and past the dam, but I did better on the second climb to the turn onto Via Rancho Pkwy.  On the way back, we tried a different route, this one involving a left turn onto Eucalyptus Ave, which has a short and steep climb before dropping down to Hamilton Ln.  Down this road back to Felicita Ave, then over to Alexander St via Citracado Pkwy.  I grabbed a green smoothie at Dave's house, then headed home the normal way.  Something funny was going on with my lower chainring shifting on the last two little climbs.  Felt fine at the end, tired but no real muscle soreness to speak of.

Avg speed = 16.0 mph. Total mileage = 42.9 mi
Avg heartrate = 131 bpm
Total elevation gain = 2860'
http://www.mapmyride.com/workout/1885027148

11-25-2016 Ride

Solo ride on the day after Thanksgiving.  I have Ann to thank for this ride, since I didn't get up early to go out and probably wouldn't have gone out if she hadn't decided to go to the gym (it turned out to be closed because of flooding, so she didn't work out after all).  Original intent to ride down by the park and then up Pomerado Rd to join the time trial route.  I stayed on this route until Ted Williams Pkwy, when I got onto the 56 bike trail and took it down to Black Mountain Rd.  Then I turned right and rode over to Carmel Valley Rd, then down to Dove Canyon Rd.  Over to RB Rd and back home via W Bernardo Dr.

Avg speed = 17.3 mph. Total mileage = 24.0 mi
Avg heartrate = 135 bpm
Total elevation gain = 1500'
http://www.mapmyride.com/workout/1883713037

11-24-2016 Ride

Solo ride on Thanksgiving morning, couldn't get any of the others to go with me.  Was in the low 50's when I started.  Out by the park and over the freeway to Via Rancho Pkwy, which presented a particularly slow climb this time, as it had been awhile since I'd ridden it.  Better afterward, heading down Del Dios Hwy and having the pleasure of riding >30 mph on the downhill and hearing my tires hum on the road due to the tailwind.  It was very warm up before the dam but cooled down quite a bit when I dropped down the climb.  Up to Via de la Valle, taking it all the way down to the coast and heading south.  Through Del Mar, where I got pulled over by a CHP officer for slowing, but not stopping at a stop sign.  I behaved myself for the rest of the ride.  Over Carmel Valley Rd to El Camino Real and the 56 bike trail, which has been patched up recently in a number of places.  I rode up to Carmel Valley Rd and took it up to Camino del Sur, turning left.  Another rider got on my wheel, was drafting for awhile, but couldn't hang on when the incline tilted up.  Back at moderate, not great, pace to RB Rd and home via W Bernardo Dr.  Overall, I felt okay about this workout, I put a fair amount into it, and it had more climbing than I've done in some time.

Avg speed = 16.9 mph. Total mileage = 42.0 mi
Avg heartrate = 138 bpm
Total elevation gain = 3000'
http://www.mapmyride.com/workout/1882409324

11-22-2016 Ride

Solo ride in the morning, taking work off before going in a little after noon while Laura was home.  I rode the time trial route, trying to break one hour.  No such good fortune.  I had a decent first half of the ride but was notably slow coming up Sabre Springs Pkwy and all other little climbing sections afterward.  Finished in 1:01:33, somewhat heartening in that I think I can improve enough to make riding it in under an hour feasible.

Total mileage = 17.8 mi
Avg heartrate = 133 bpm
Total elevation gain = 1050'
http://www.mapmyride.com/workout/1879043816

11-20-2016 Ride

Time trial ride, meeting up with Dave at Jim's house.  No further information, but MapMyRide stats showed I finished in about 1:04.

Total mileage = 17.9 mi
Avg heartrate = 13? bpm
Total elevation gain = 1060'

https://www.mapmyride.com/workout/1876259666

11-19-2016 Ride

Solo ride initially over to Dave's house, leaving late because it took longer for me to bundle up for the low temperature, about 42 at the start.  Straight shot route taking the freeway to Centre City Pkwy, in order to save time.  I met up with John and Dave at his house, and we headed over to Felicita Rd via Brotherton Rd.  Because of construction on Via Rancho Pkwy, we took an alternate route, turning right on Park Dr and taking it over to Bernardo Ave.  Up a little climb, then right onto Felicita Ln to get to Via Loma Vista and back onto Via Rancho Pkwy.  From there, it was a usual route over to Del Dios Hwy and down to Via de la Valle to get to Via de Santa Fe and El Apajo.  When we got to San Dieguito Rd, we split, with the other two heading back inland and me turning right to circle back around to Via de la Valle.  I rode over to Jimmy Durante Blvd and connected into the Coast Hwy, riding through Del Mar and then up the Torrey Pines climb.  This last section was just okay for me, kept my speed above 9 mph for the most part and felt fairly good at the top, could have been better.  I met up with Ann at the top, where she was parked in an industrial park, and we went on a hike with others from the Open Hearts group.

Avg speed = 16.6 mph. Total mileage = 32.1 mi
Avg heartrate = 132 bpm
Total elevation gain = 2050'
http://www.mapmyride.com/workout/1874962148

Total distance = 3.57 mi

Elapsed time = 1:45:59

https://www.mapmyride.com/workout/1875160175

11-18-2016 Run

Run in the morning before work, taking the route through the neighborhood.  I felt like I was able to maintain a steady, faster pace on the uphill sections, particularly on the stretch up Pomerado Rd, and I finished with my fastest time in about a year.  Felt good to have this accomplishment on my birthday.

Total mileage = 3.51 mi
Elapsed time = 26:52
Total elevation gain = 290'
http://www.mapmyride.com/workout/1873303370

11-14-2016 Run

Run over lunchtime at work, taking the counterclockwise loop down to Camino San Bernardo and back, feeling a little stronger for the first three miles at least.  It was pretty warm for the middle of November, and I felt the heat as well.  Finished on a little bit of a high note too, and I was able to crack the 30 minute barrier for this route.

Total distance = 3.79 mi
Elapsed time = 29:45
Total elevation gain = 160'
http://www.mapmyride.com/workout/1866708068

11-13-2016 Ride

Time trial ride with Dave and Jim.  It had been a while since I had ridden this route with Dave, and it was good to have him along, since he pushes the pace more than Jim.  I rode decently on the little stretch up to the hospital, and then Dave and I rode pretty quickly down to Poway Rd.  Another okay little stretch for me on Sabre Springs Pkwy as well.  I did have a flat, after hitting something in the road on Camino del Norte before the turn onto W Bernardo Dr.  I made the mistake of replacing the tube with one that had been previously patched, and it had a hole in it.  So that was frustrating.  Finished in 1:04:10.

Total mileage = 17.9 mi
Avg heartrate = 132 bpm
Total elevation gain = 1060'
http://www.mapmyride.com/workout/1864800488

11-12-2016 Ride

Solo ride initially, just as it was starting to get light.  I put my headlight on just to increase my visibility to cars.  Down by the park and over to Pomerado Rd, taking it up to Bernardo Heights Pkwy.  Again, no ability to maintain a high output for very long, and my average speed dropped on this little climb to below 10 mph.  Down to Bernardo Center Dr, taking it over to Camino del Norte.  On this section, I felt a little better.  To Camino San Bernardo and then to RB Rd, riding down to W Bernardo Dr and cruising back home to wait for Jim, Dave, and John to show up.  We all then rode over the freeway to BVP, taking it up to the 78 and jogging over to Citrus Ave.  On the longer slight uphill sections, I was feeling pretty strong and able to power through them in a decent fashion.  We took Citrus Ave over to El Norte Pkwy, and here I just started ad-libbing about the route, deciding to stay on this road until it turned into Borden Rd, climbing up behind Palomar College and turning left onto Las Posas Rd and taking it over to Mission Rd, taking a right and then a left onto Rancho Santa Fe Rd.  Just after riding over the 78, somebody turned right in front of me into a gas station, and that got me upset.  I rode the adrenaline rush off, then we turned onto San Marcos Blvd and over to Discovery St.  I slowed down a little bit here, enough so that on the little climb after we turned onto Craven Rd Dave was able to stay with me initially, until I outpaced him when it flattened out somewhat and he couldn't keep up.  Around this time, Jim's knees started bothering him, so he slowed down appreciably.  Twin Oaks Valley Rd to Barham Dr, taking it over to Mission Rd and into Escondido.  To Centre City Pkwy and back home the normal way from there. with Dave and Jim peeling off at Felicita Ave for Jim to cut his ride short.  John and I rode a pretty fast pace over the freeway, and I was still feeling strong enough to power up the little climb afterward.  I did run out of gas on the last little bit of the climb up Aguamiel Rd, but my legs felt fine, with not much soreness and no cramps.

Avg speed = 16.5 mph. Total mileage = 49.8 mi
Avg heartrate = 128 bpm
Total elevation gain = 2680'
http://www.mapmyride.com/workout/1863215858

11-11-2016 Ride

Solo ride in the morning before work, starting a little after 5:30, when it was still dark enough to need my headlight for the first 30 min or so.  Out through the neighborhood to RB Rd, then to Camino del Sur.  On this road, I saw another cyclist in the distance, so I rode to catch up and did, just past San Dieguito Rd.  He tried to stay with me after that but couldn't keep up on the shallow climb to Carmel Valley Rd.  I started out strong on this section but really slowed down near the end.  Good cardio but no endurance to keep my output wattage high for extended periods of time.  Right on Carmel Valley Rd, taking it over to the 56 bike trail and then heading back.  I crossed over the 56 at Rancho Santa Fe Farms Rd, never done this before, it connects shortly back into Carmel Valley Rd.  From there, I retraced my route.  My lower back was generally aching throughout the ride, and I didn't feel like my overall output was great.  However, my average speed was okay, better than I would have guessed.

Avg speed = 16.7 mph. Total mileage = 26.0 mi
Total elevation gain = 1970'
http://www.mapmyride.com/workout/1861367213

11-07-2016 Run

Run over lunch while at work.  I forgot to bring the armband holder for my phone, so I ran without being able to track my route or listen to music.  I did the clockwise version of the loop down to Camino San Bernardo and back, and I felt okay, not fantastic.

Total mileage = 3.8 mi
Elapsed time = 30 min
Total elevation gain = 160'
http://www.mapmyride.com/workout/1855682396/

11-06-2016 Ride

Ride up to Jim's house, where I met up with him and rode the time trial route.  No places where I really pushed the pace, just a steady ride to get the miles in.  Finished in 1:06:15.

Total mileage = 17.9 mi
Avg heartrate = 129 bpm
Total elevation gain = 1060'
http://www.mapmyride.com/workout/1852570208

11-05-2016 Ride

Woke up a little late, so I had to scramble to get dressed and drive over to my starting point.  I missed my exit on the freeway (twice), so I ended up having to start from the Park & Ride by Sabre Springs Pkwy and Ted Williams Pkwy.  Over to John's house from here the normal way, as it was just starting to lighten up.  I had my lights on but didn't really need my headlight.  Met up with John, Dave, and Jim, and we headed up to the top of Pomerado Rd the normal way, then down to Kearny Villa Rd.  Over to Clairemont Mesa Blvd, taking a left and riding over to Santo Rd.  We stayed on this road, and I got out ahead of the others and missed my turn.  So I ended up stopping and turning around after realizing that they weren't coming.  We got onto Aero Dr and rode to Kearny Villa Dr, turning left and riding over to Health Center Dr by the hospital.  Took Genesee Ave over to Linda Vista Rd, then headed back to Aero Dr to get to Kearny Villa Rd.  From there, we rode back by MCAS Miramar and retraced our route.  I had a couple of decent stretches near the end (by the marine base and up Pomerado Rd), beginning to build some stamina but with more work to do.  Back to the car by retracing my earlier route.

Avg speed = 16.6 mph. Total mileage = 41.8 mi
Avg heartrate = 132 bpm
Total elevation gain = 2070'
http://www.mapmyride.com/workout/1850986463/

11-04-2016 Run

Run in the morning, starting when it was dark but just starting to lighten up.  I took the normal neighborhood route and tried in particular during the uphill stretches to push myself.  Generally successful with the exception of the Pomerado Rd uphill section, where I was only able to plod along, although at a slightly faster pace than in the recent past.  Felt like I was able to recover fairly quickly after the higher exertion parts.  It was my best running time in quite a while.

Total distance = 3.52 mi
Elapsed time = 27:10
Total elevation gain = 280'
http://www.mapmyride.com/workout/1848917864

10-31-2016 Ride

Ride after work on Halloween, leaving a little bit early from work.  I forgot to start my route mapping until a mile into the ride.  Up Azucar Way to Duenda Rd and then onto the time trial route, taking it up to Poway Rd.  Turned left here and rode up to Midland Rd, then over to Twin Peaks Rd.  Up to Espola Rd and then the gradual climb up to the high school, benefiting from something of a tailwind on the sections heading east and north.  Then it was down to RB Rd, taking it to W Bernardo Dr and then home the normal way.  I had a fast ride, the fastest in quite a long time, and it felt pretty good.  Last day of the October challenge for me, and I was successful in logging a workout for every day of the month.

Avg speed = 17.9 mph. Total mileage = 18.8 mi
Avg heartrate = 133 bpm
Total elevation gain = 790'
http://www.mapmyride.com/workout/1842451424

10-30-2016 Run

Run in the morning while staying at the Thompson's house in Reno. Out through the neighborhood to the trail by the lowlands, taking the trail generally north and making it a little longer with a side trip through a neighborhood park. Up to where the trail ends by S Meadows Pkwy, taking the sidewalk along this road up to Double R Pkwy. I knew where I was, but it wasn't where I expected I would be. So it was longer to get back to Double Diamond Pkwy than I thought.  Back over to Wilbur May Rd, and to the entrance to the trail by their neighborhood, then to their house. I felt pretty strong at the end of the ride, but not so much in the middle.

Total distance = 5.17 mi
Elapsed time = 43:00
Total elevation gain = 60'
http://www.mapmyride.com/workout/1839788474

10-29-2016 Hike

Posted long afterwards.  Hike with Ann, David, Christine, and a couple of their friends (Rue and ??) up in the hills north of Incline Village.  I remember that it was pretty chilly up there during the hike, but the weather was crystal clear.  I think the elapsed time includes some of the stops we made while hiking.

Total distance = 6.40 mi

Elapsed time = 3:52:35

https://www.mapmyride.com/workout/1838783768

10-28-2016 Run

Run on a wet morning while staying at the Thompson's house in Reno. Out to the wetlands trail by their house and headed north. It sprinkled on me several times, and I had to dodge several flooded places on the trail. I got onto Box Canyon Dr and ran on the sidewalk to Double Diamond Pkwy all the way to Double R Blvd. Turned left and ran to Damonte Ranch Pkwy. I was lost by this time, and it started to rain. I stopped to zip my jacket and put on my hood, ran over by the Home Depot, then stopped again to figure out where I was. I ran through the back of the parking lot to Dillingham Dr, stopped again to map out a route back, then connected to Wilbur May Pkwy via Silverthread Dr. Back to the trail entrance by their neighborhood and then to their house. It was the longest distance I've run in a year and a half, but I felt fine, just a little footwork.

Total distance = 5.74 mi
Elapsed time = ~50:00
Total elevation gain = 60'
http://www.mapmyride.com/workout/1836674915

10-27-2016 Ride

Solo ride in the morning before heading up to Reno to see David and Christine.  I felt like my legs were tired, and I didn't have a huge amount of energy.  Up to Matinal Cir and then to Matinal Rd, taking it over to W Bernardo Dr and then turning left onto RB Rd.  Up to Pomerado Rd, which I took to Scripps-Poway Pkwy.  I was basically making this route up as I rode, deciding shortly before each turn which way to go.  Down to Mercy Rd and then turning right onto Black Mountain Rd, having to ride up that nasty little climb to the 56 bike trail.  Parts of the bike trail were closed off for maintenance, which slowed me down a fair amount.  Down to Carmel Creek Rd, which I don't believe I've ever ridden on before.  Right onto Carmel Country Rd and back over to the bike trail, riding it for a short while before riding up to Old Carmel Valley Rd and using it to connect to Del Mar Heights Rd.  Over to Carmel Valley Rd and then home via Camino del Sur/Norte to Camino San Bernardo and RB Rd down to W Bernardo Dr.  This turned out to be a decent, not great, workout, with more climbing in it than I originally thought and an okay effort.

Avg speed = 16.4 mph. Total mileage = 39.8 mi
Avg heartrate = 123 bpm
Total elevation gain = 2750'
http://www.mapmyride.com/workout/1834939061

10-26-2016 Run

Solo run over lunch at work, heading out from the main lobby and doing the loop counterclockwise through the industrial park.  I had a fast first mile and generally felt stronger throughout the run than I did on Monday.  Finished well too, this was the first time I was able to log a run with a mile pace this fast.

  <8:00 .="" p="">
Total distance = 3.72 mi
Elapsed time = 29:10
Total elevation gain = 150'
http://www.mapmyride.com/workout/1833458417

10-24-2016 Run

Solo run over lunch at work, heading out from the main lobby and doing the loop counterclockwise through the industrial park.

Total distance = 3.79 mi
Elapsed time = 30:40
Total elevation gain = 160'
http://www.mapmyride.com/workout/1829406767

10-23-2016 Ride & Walk

Ride up to Jim's house for the time trial route.  It was a generally slow pace for me, tired legs and no motivation to push the pace.

Avg speed = 15.7 mph. Total mileage = 17.8 mi
Total elevation gain = 1050'
http://www.mapmyride.com/workout/1827057839

Later on, Ann and I walked down around Mission Bay, first along the boardwalk south of Belmont Park and then around the inner bay on the way back.

Total distance = 2.99 mi

Elapsed time = 1:10:29

https://www.mapmyride.com/workout/1827925820

10-22-2016 Ride

Ride, via Azucar Way, up to Jim's house, where I met up with him and Dave, and we rode through the neighborhood, via Luz Rd, to RB Rd.  Over to Dove Canyon Rd and then up to Black Mountain Rd via Carmel Valley Rd.  Steady pace, but not a fast pace.  We took it all the way to Kearny Villa Rd and to the 163 before turning around and heading back to Pomerado Rd.  Up to the top and then down and over to RB Rd, back home via W Bernardo Dr.

Avg speed = 15.0 mph. Total mileage = 33.0 mi
Total elevation gain = 2080'
http://www.mapmyride.com/workout/1825612544

10-21-2016 Ride

Ride after work and teambuilding at Quicksand Escape Games, hanging out at Harsh's place in PB for awhile. Headed down by the park and over to Highland Valley Rd taking it for about 3 miles up to the early parts of the climb before turning around and riding back to Pomerado Rd.  From there, it was up to Bernardo Heights Pkwy and then over to Bernardo Center Dr, turning right on Lomica Dr and heading up to Bernardo Oaks Dr, which I'd never been on. Over to RB Rd, taking it back to Bernardo Center Dr and home the normal way. Low energy day.

Avg speed = 15.4 mph.  Total mileage = 18.0 mi
Avg heartrate = 124 bpm
Total elevation gain = 1130'
http://www.mapmyride.com/workout/1824639005

10-20-2016 Run

Run in the early morning before work, taking the normal neighborhood route. I had one short good stretch on the steep section up to the cul-de-sac and felt decent for most of the run. Still quite slow and plodding up the Pomerado Rd climb, so there is much more to do.

Total distance = 3.50 mi
Elapsed time = 28:15
Total elevation gain = 280'
http://www.mapmyride.com/workout/1821988289

10-19-2016 Hike

Posted long afterwards.  This was a hike during October, 2016, where I had made a vow to do something active every day of the month, successfully.  Here, I hiked after work over to the trailhead off Duenda Rd and then on the Piedras Pintadas trailhead, including the little loop up to the overlook, before returning the same way.

Total distance = 2.76 mi

Elapsed time = 1:16:42 (seems slow for this distance, maybe Ann came along)

https://www.mapmyride.com/workout/1821330299

10-18-2016 Ride

Stationary bike ride at work in the evening, since Staci had canceled yoga.  I used a different program, which didn't appear to have as many high-level intervals, making me do a lot more high-RPM spinning.

Level = 11
Time = 1:00:00
Total mileage = 21.6 mi
Avg heartrate = 141 bpm
Total calories burned = 680

10-17-2016 Run

Solo run after work, following the normal neighborhood route but getting to run it in the daylight.  It was easier to see and so I was faster on the downhills, but it was also warmer, which made me work harder in general.

Elapsed time = 28:15
Total distance = 3.5 mi
Total elevation gain = 280'
http://www.mapmyride.com/workout/1816773089

10-16-2016 Ride

Solo ride, nobody else was available or interested in riding.  I basically figured out what the ride was going to be in the first 15 min.  Up to Duenda Rd and then over to Cabela Dr via Luz Ct.  To Matinal Rd and then up to Poblado Rd to get over to W Bernardo Dr.  Up to RB Rd, turning left and getting onto the old time trial route.  Up on Espola Rd, I turned left at Lake Poway Rd and rode up into the park, getting to the point where I could see the lake before heading back down.  Back onto the old time trial route, following it down to Sabre Springs Pkwy and Rancho Carmel Dr.  Turned on Carmel Mountain Rd at the first chance, then stayed on the route until I got to Duenda Rd, keeping straight down to Aguamiel Rd and back home.  I'm still slow on the latter parts of rides, building up leg strength and stamina I guess.

Avg speed = 16.4 mph. Total mileage = 24.5 mi
Avg heartrate = 131 bpm
Total elevation gain = 1560'
http://www.mapmyride.com/workout/1813756745

10-15-2016 Ride

Solo ride initially on what was for me a low-energy day.  Over to BVP via the pedestrian bridge, then up to Sunset Dr.  Up and over to Escondido Blvd, turning left on Felicita Rd and taking it to Brotherton Rd.  To Dave's house from there, where I met up with him and John, and we headed to Centre City Pkwy to head north up to Deer Springs Rd. Over to Buena Creek Rd, where I was slow but steady on this little climb.  Down to Santa Fe Ave and then to Mission Rd, generally matching my pace with John and Dave.  All the way back to Centre City Pkwy, then to Dave's house via Montview Dr.  After a fresh smoothie, I headed back to Montview Dr, taking a left and riding to Felicita Rd, then riding back over to Centre City Pkwy and into Escondido.  Turned right onto Fifth Ave and then to Second Ave via Juniper St.  Took Grand Ave to Midway Dr and over to BVP.  I was riding pretty slowly, not hurting but definitely dealing with tired legs.  Back to the freeway and home the normal way, very slow up the last two little climbs.

Avg speed = 15.6  mph. Total Mileage = 46.3 mi
Avg heartrate = 123 bpm
Total elevation gain = 2120'
http://www.mapmyride.com/workout/1812178460

10-14-2016 Ride

Stationary bike ride before work, hadn't ridden in the gym since April.  I started out a little slow and generally found it difficult to keep my pace up in the low-resistance intervals.  I was able to do a decent job matching my first half output in the second 30 min, and I felt invigorated after the workout.

Level = 12
Time = 1:00:00
Total mileage = 21.3 mi
Avg heartrate = 148 bpm (est)
Total calories burned = 720 (est)

10-13-2016 Run

Run in the morning, just before sunrise, so it lightened up as I went, to the extent that I didn't need my light on several sections of the run.  There were times when I felt pretty good on this route (especially in the first mile), although I was still really slow and puffing on the W Bernardo Dr climb.  Still work to do, but I'm feeling and doing better.

Total distance = 3.50 mi
Elapsed time = 28:15
Total elevation gain = 280'
http://www.mapmyride.com/workout/1808134346

10-12-2016 Ride

Ride after work, basically taking  the reverse of the normal time trial route, with the minor addition of turning on Oak Knoll Rd to get to Pomerado Rd.  I kept it above 11 mph, for the most part, on the climb up to work, and I really enjoyed the stretch on Poway Rd, with the wind at my back to help me.  But I was slower than I would have liked on Pomerado Rd.  The original plan to ride all the way down to the freeway was modified, because it was getting really dark by the time I got to RB Rd.

Avg speed = 16.3 mph. Total mileage = 17.9 mi
Avg heartrate = 130 bpm
Total elevation gain = 1040'
http://www.mapmyride.com/workout/1807510058

10/10/2016 Run

Run in the early morning, way before sunrise, taking the neighborhood route.  I carried a light to provide some illumination of my path, and I also ran fairly cautiously to avoid tripping over bumps in the sidewalk.  I was also slow on the climbing sections, either the short steep ones or the longer one on W Bernardo Dr.  Still a lot of work to do to get back into decent running shape.  Legs felt fine afterward and the day following, which is a sign of progress.

Total mileage = 3.47 mi
Elapsed time = 29:05
Total elevation gain = 280'
http://www.mapmyride.com/workout/1801561457

10-09-2016 Ride

Time trial route with Jim, taking the pace generally easy, with the exception of a stretch on Pomerado Rd between Ted Williams Pkwy and Poway Rd when I pushed the pace to try and close the gap with another rider ahead of me.  I was tired and a little irritable the rest of the day, probably a result of my mind trying to adjust to the more regular levels of exercise recently.

Avg speed = 15.5 mph. Total mileage = 17.8 mi
Avg heartrate = 13? bpm
Total elevation gain = 1050'
http://www.mapmyride.com/workout/1800023483

10-08-2016 Ride

Solo ride initially, on a morning when it was a little chilly at the beginning of the ride.  Down by the park and then up Pomerado Rd.  Rode to Higa Pl and then over Lomica Dr to Acena Dr and then to RB Rd.  Over to W Bernardo Dr and then to Jim's place the normal way.  We headed through the neighborhood, via Duena Rd and Poblado Rd to Matinal Rd and then back to RB Rd.  To Dove Canyon Rd and down to Carmel Valley Rd, taking the little hills (very slowly for me) up to Black Mountain Rd.  From there, we rode over to the 56 bike trail and down to El Camino Real.  Up and over to San Dieguito Rd, taking it back to Camino del Sur.  I was able to keep my pace above 10 mph on the climbs back, but it was definitely difficult for me.  Back home through the neighborhood route, taking Cabela Dr from Matinal Rd over to Duenda Rd.  I was slow on this route, partly because of tired legs and partly to hang with Jim toward the latter parts of the ride, when his legs started to cramp.

Avg speed = 15.3 mph. Total mileage = 42.0 mph
Avg heartrate = 134 bpm
Total elevation gain = 2980'
http://www.mapmyride.com/workout/1798541066

10-07-2016 Ride

Solo ride, a short one, after work, heading out to the top of the first climb on Highland Valley Rd, up to where Bandy Canyon Rd intersects, then turning around and retracing my route.  I was really slow on the climb, but other than that felt pretty good.

Avg speed = 16.2 mph. Total mileage = 12.1 mi
Avg heartrate = 138 bpm
Total elevation gain = 960'
http://www.mapmyride.com/workout/1797488954

10-06-2016 Run

Run while at work in the later afternoon, since it had been such a busy day.  I did the loop down to Camino San Bernardo via RB Rd and back.  Pretty good first couple of miles, helped by it being generally downhill.  I slowed down significantly on the return trip.  More miles needed to feel better and more in rhythm with my stride, which was ragged toward the end.

Total distance = 3.81 mi
Elapsed time = 31:00
Total elevation gain = 160'
http://www.mapmyride.com/workout/1795678037

10-05-2016 Ride

Solo ride after work, when I really couldn't build a lot of energy throughout this ride.  Headed through the neighborhood to RB Rd, turning right and then left on Paseo del Sur.  Over Del Sur Ridge Rd and Nighthawk Ln to get to Camino San Bernardo.  Up to Dove Canyon Rd, then over to Carmel Valley Rd.  I was slow on this little climb, able to keep it above 10 mph but not much more.  Down to Camino del Sur and back toward home, taking RB Rd to W Bernardo Dr and then to Duenda Rd.  A short jog to the end of Corazon Pl and back, then home.  It was pretty dark by the time I got home.

Avg speed = 16.2 mph. Total mileage = 19.0 mi
Avg heartrate = 134 bpm
Total elevation gain = 1520'
http://www.mapmyride.com/workout/1793865410

10-03-2016 Run

Solo run over lunch around the site twice.  I hadn't run in quite a while, so it was a challenge.  My legs were really sore on the following day.

Total mileage = 2.95 mi
Elapsed time = 24:05
Total elevation gain = 170'
http://www.mapmyride.com/workout/1788588389

10-02-2016 Ride

Solo ride in the morning, cool weather throughout, heading down by the park (legs a little sore from the previous day) and then up Pomerado Rd to Poway Rd.  I would start a period of high output but not be able to sustain it for as long as I would have wanted.  Followed the time trial route to Carmel Mountain Rd, where I turned and took it up to Camino del Norte, staying on this road until I turned onto 4S Ranch Pkwy and rode through the parking lot to get onto RB Rd.  It was pretty slow going at this point, and my legs were feeling the effects of the exertion.  Down to W Bernardo Dr and home the normal way from there.

Avg speed = 17.0 mph. Total mileage = 21.6 mi
Avg heartrate = 142 bpm
Total elevation gain = 1200'
http://www.mapmyride.com/workout/1785945683

10-01-2016 Ride

Solo ride in the morning, when it was nicely cool at the start.  Up through the neighborhood to RB Rd and then over to Camino del Sur.  There was a female rider on RB Rd, and we traded leads for awhile until she turned onto San Dieguito Rd.  I continued over to the 56 bike trail, keeping a steady pace but not able to generate a lot of sustained power.  Down to El Camino Real, where the inital little climb after passing under the 56 was noticeably tiring.  After that, my pace up to Del Mar Heights was better, but I need more time in the saddle to get back into cycling shape.  I stopped at the Einstein Bagels in Del Mar Heights for a coffee and a break, then continued on into Fairbanks Ranch.  I kept my speed above 10 mph up to Camino del Sur on San Dieguito Rd, and it was a big effort for me near the top.  Back home through the neighborhood by Paseo del Sur, then down RB Rd to W Bernardo Dr and home the normal way from there.  Near the end of the ride, I could feel my quads tightening up, so the effort and distance were about right for this day.

Avg speed = 16.6 mph. Total mileage = 34.4 mi
Avg heartrate = 143 bpm
Total elevation gain = 2530'
http://www.mapmyride.com/workout/1784362580

09-24-2016 Ride

Solo ride in the afternoon while staying up at Camp Cedar Glen.  It was a nice day for temperature, but it was a little breezy.  Generally, that wasn't much of a problem.  Headed over into downtown Julian, then I took the 79 out toward Lake Cuyamaca and beyond, stopping at the entrance to Paso Picacho Campground and turning around there.  I really enjoyed the long gradual downhill stretch back into Julian.  On the way back, I rode to the end of Farmers Rd which is about half a mile beyond the entrance to the camp.  That little climb into camp is a killer, not long but really steep at the start.

Avg speed = 15.9 mph. Total mileage = 32.0 mi
Total elevation gain = 2690'
http://www.mapmyride.com/workout/1783949588

09-18-2016 Rides

Time trial ride in the morning with Jim, where I tried at times to keep a strong pace and generally succeeded, at least at my current fitness level.  Finished in about 1:03:15.

Total distance = 17.9 mi
Avg heartrate = 142 bpm
Total elevation gain = 1090'
http://www.mapmyride.com/workout/1756808483

Later in the day, Ann and I took our beach cruisers over to east Oceanside and rode on the San Luis Rey River trail.  The trail is well paved and maintained, but there is not a whole lot to see.  We rode generally into the wind on the way out, so the way back was easier, which was good, because Ann got tired and sore toward the end.  After the ride, we went to Mother Earth Brewery in Vista and had some beer and a pizza.

Total distance = 10.1 mi
Total elevation gain = 160'
http://www.mapmyride.com/workout/1757794088

09-17-2016 Ride

Ride up Azucar Way to Jim's house, where I met up with him and Dave.  It was kinda chilly at the start, but it turned out to be great riding weather.  We headed over W Bernardo Dr to RB Rd and then up to Pomerado Rd.  Out to Highland Valley Rd and over the flats to the climb, which was a challenge for my legs.  I made it up slowly, and then we rode over to Bandy Canyon Rd and down into the San Pasqual Valley.  The others were ridng a little further back, so I did a combination of slowing my pace down and waiting at points for them.  We rode over to the 78, then headed back toward Escondido, riding to Cloverfield Rd and taking this road north for about a mile and a half to view the scenery.  Then it was back to San Pasqual Rd and out of the valley this way.  This road is pretty beat up, and there was a fair amount of traffic on it, so not the best stretch of road on the day.  Over to BVP and home the normal way, with the exception of staying on W Bernardo Rd up to Duenda Rd to avoid the steeper route via Aguamiel Rd.  My legs felt surprisingly good, no soreness at all and just a little tiredness.

Avg speed = 16.3 mph. Total mileage = 31.0 mi
Avg heartrate = 142 bpm
Total elevation gain = 1750'
http://www.mapmyride.com/workout/1754999825

09-15-2016 Ride

Solo ride from home after work.  I hadn't ridden my road bike for a couple of weeks, since I had been in Israel over two weekends.  I took it easy and chose a relatively flat route.  Headed out by the park and over to Highland Valley Rd, taking it up to the first part of the climb and turning around at about 5 miles.  The ride back was a little harder, since it was into a minor headwind.  To Pomerado Rd and turning left to ride up to RB Rd.  From there, it was back home the normal way.  It felt good to get back on the bike, but I have a long way to go to get back into cycling shape.

Avg speed = 17.3 mph. Total mileage = 13.1 mi
Avg heartrate = 140 bpm
Total elevation gain = 780'
http://www.mapmyride.com/workout/1751954390

09-05-2016 Run

Posted long afterwards.  Another run in the evening while staying at the David in Tel Aviv.  This time, I ran north on the Tayelet, past the marina but not all the way to the port, before turning around and retracing my route back to the hotel.  I ran a fairly relaxed pace this time.

Total distance = 3.98 mi

Elapsed time = 36:57

https://www.mapmyride.com/workout/1728831185

09-03-2016 Run

Posted long afterwards.  From the route, this looks like a nighttime run while staying at the David in Tel Aviv.  I ran over to the Tayelet and then started heading toward Jaffa, running down to the port area and around the restaurants before turning around and heading back the same way, until I came to the base of Charles Clore Park and ran along Kaufmann St.  Probably helped me to sleep better that night.

Total distance = 3.22 mi

Elapsed time = 27:29

https://www.mapmyride.com/workout/1724159261

08-31-2016 Run

Posted long afterwards.  Run over lunchtime at work around the campus a couple of times.  Fairly decent pace.

Total distance = 2.96 mi

Elapsed time = 24:02

https://www.mapmyride.com/workout/1716827063

08-27-2016 Ride

Solo ride over to John's house, generally taking the normal route with the exception of riding through the neighborhood by the post office to get to Pomerado Rd.  Steady but not scorching pace.  I met up with him, Dave, and Jim at his house, and we rode up to the top of Pomerado Rd and then down to Kearny Villa Rd, taking it to Clairemont Mesa Blvd for a short jaunt over to Murphy Canyon Rd.  We took this road down to the bike trail that empties into the Qualcomm Stadium parking lot, and we circled around the stadium, exiting onto Friars Rd and riding west to Mission Central Rd, which has a generally uphill trend until the last half mile or so, where it gets quite steep.  Left on Murray Ridge Rd over to Sandrock Rd, taking another left and then yet another left onto Aero Dr.  Shortly after, the others turned to head back to John's house, and I continued over to Linda Vista Rd, heading south to ride down to Little Italy.  Stayed on it until Morena Blvd, riding to Taylor St and then left onto Congress St and San Diego Ave.  Down to Noell St and then over to Hancock St, then California St to Kettner Blvd.  From there, it was generally straight, with a little jog onto India St, down into Little Italy.  Once I got down there, I had a smoothie (very expensive!) and waited to meet up with Ann, Laura, and Andra to visit the farmer's market.

Avg speed = 16.4 mph. Total mileage = 40.0 mi
Avg heartrate = 135 bpm
Total elevation gain = 1850'
http://www.mapmyride.com/workout/1707152744

08-23-2016 Ride

Solo ride to yoga, taking the normal route.  I had the benefit of a steady tailwind on the section across the freeway and on BVP, and it boosted by speed noticeably.  Finished in 34:50.

Avg speed = 18.3 mph. Total mileage = 10.6 mi
Total elevation gain = 730'
http://www.mapmyride.com/workout/1699242098

08-21-2016 Ride

Slow and easy time trial ride with Jim, as I was originally planning on riding in the afternoon with Andy Sweet (didn't happen after all).  After this ride, my legs were pretty tired, accumulated workouts from the previous day's ride and afternoon hike.  Finished in 1:10:40, the slowest time in a long time.

Total mileage = 17.9 mi
Avg heartrate = 115 bpm
Total elevation gain = 1060'
http://www.mapmyride.com/workout/1692708401

08-20-2016 Hike

Posted long afterwards.  Hike in the afternoon with Ann and the church group, around Batiquitos Lagoon near La Costa.  I don't clearly remember any details of this hike, but it might have been the one where Joe and I at one point got to talking about Chinese opera music and how dissonant it was.

Total distance = 4.62 mi

Elapsed time = 2:01:57

https://www.mapmyride.com/workout/1691705417

08-20-2016 Ride

Solo ride initially, riding over to Dave's house via BVP to Sunset Dr and then to Escondido Blvd.  To Felicita Rd and then to Brotherton Rd.  Met up with John, Jim, and Dave, and we took the "standard" route from his house, over to Centre City Pkwy and up to Deer Springs Rd.  I felt okay on the little climbs, and I pushed myself on the small one past Country Club Ln.  Down to Twin Oaks Valley Pkwy and then took a right on Buena Creek Rd.  The downhill section of this road was a nice ride.  Over to Santa Fe Ave and Mission Rd, heading back toward Escondido.  I was feeling okay in my legs, not pushing it much but keeping a decent cadence going.  Jim wasn't feeling very good, so I hung back to ride with him for awhile.  All the way to Centre City Pkwy and then to Felicita Rd, taking it to Brotherton Rd and back to Dave's house.  Short break, then home the normal way.  I had good enough legs to make it up the last two little climbs without any muscle tightness, although I was a little slower than I hoped to be on the first climb before the park.

Avg speed = 16.5 mph. Total mileage = 39.1 mi
Avg heartrate = 134 bpm
Total elevation gain = 1750'
http://www.mapmyride.com/workout/1690947974

08-16-2016 Ride

Solo ride to yoga, taking the normal route.  Not very fast, still a long way to go to get back into decent cycling shape.  Still felt a little tired from the previous Sunday's ride.

Avg speed = 16.5 mph. Total mileage = 10.6 mi
Total elevation gain = 730'
http://www.mapmyride.com/workout/1683101582

08-14-2016 Ride

Ride from church with Andy Sweet.  He was quite nice about keeping his pace dialed back, as I'm working to get back into cycling shape.  It was a very warm and breezy day.  We headed up Broadway to Jesmond Dene Rd and then over to Centre City Pkwy.  I was pretty slow on this climb, but I gave it a big effort.  Over to Deer Springs Pkwy and then to Twin Oaks Valley Pkwy and Buena Creek Rd.  Over to Santa Fe Ave and Mission Rd back into Escondido, then on Centre City Pkwy to 5th Ave to head back to church.  I was pretty tired by this point, so I rode home slowly.  On the climb up before the park, I got a flat tire and initially decided to walk back home.  I ended up walking my bike to the shade by the park and changing the tube.  Back home, slowly, and glad to finish that ride.  My legs were pretty tired from the heat and high level of effort.

Avg speed = 17.5 mph. Total mileage = 28.8 mi
Avg heartrate = 156 bpm (!)
Total elevation gain = 1090'
http://www.mapmyride.com/workout/1677788231

08-12-2016 Run

Posted long afterwards.  Run in the morning before work following the standard loop around the neighborhood.  About average pace for me back then, I think.

Total distance = 3.53 mi

Elapsed time = 29:25

https://www.mapmyride.com/workout/1673304470

08-09-2016 Ride

Posted long afterwards.  Ride to yoga following the normal route, except using the pedestrian bridge.  Not super fast this time, finished in a little under 39 minutes.

Avg speed = 16.2 mph. Total mileage = 10.5 mi

Total elevation gain = 660'

https://www.mapmyride.com/workout/1667721569

07-27-2016 Run

Posted long afterwards.  Another run while staying at Camp Mehokiko on Hawai'i.  Similar route as before but a little longer and at a significantly faster pace.

Total distance = 4.21 mi

Elapsed time = 36:02

https://www.mapmyride.com/workout/1636869425

07-25-2016 Run

Run while staying at Camp Mekokiko on the big island of Hawai'i on the service trip with Ann, Kay, William, Betsy, and the young adults.  Posted long afterwards.  This was a fun trip, and I wish I had written more about it while we were there.  This looks like a fairly leisurely run, given the pace.

Total distance = 3.25 mi

Elapsed time = 31:25

https://www.mapmyride.com/workout/1636869314

07-23-2016 Ride

Solo ride initially, to get some more miles in.  Through the neighborhood to Matinal Rd and then RB Rd to Bernardo Center Dr.  To Lomica Dr and then to Hada Dr to get onto Pomerado Rd.  Up to Ted Williams Pkwy and then over to Rancho Carmel Dr.  Right on Carmel Mountain Rd and then over to Bernardo Heights Pkwy via Paseo Lucido.  Right on Bernardo Center Dr and then home via Duenda Rd to Azucar Way.  Jim and Dave met me at my house, and we rode through the neighborhood to RB Rd and up to Dove Canyon Rd.  Over to Carmel Valley Rd and then up to Black Mountain Rd.  We rode to the 56 bike trail and then took it down to El Camino Real.  At this point, I made the mistake of turning left and riding a loop using Carmel Mountain Rd, Sorrento Valley Rd, and Carmel Valley Rd back to El Camino Real.  We were all slowing down by this point, as the temperature and humidity were high.  Back on the 56 bike trail to Camino del Sur, where we stopped at a rest stop and had some water and bananas.  Back to Carmel Valley Rd, where Jim started cramping up and ended up having to call Krista to come pick him up.  We waited with him, then Dave and I continued, at an even slower pace.  I really dialed it back.  Back to Dove Canyon Rd, riding up to Camino San Bernardo and taking it over to RB Rd.  From there, we retraced our original route out of the neighborhood.  My legs held out, and my cardio was okay, but I just didn't have any drive in my legs in the latter part of the ride.

Avg speed = 16.0 mph. Total mileage = 50.0 mi
Avg heartrate = 132 bpm
Total elevation gain = 3750'
http://www.mapmyride.com/workout/1627854941

07-22-2016 Ride

Solo ride in the morning before work, leaving the house a little after 5:30 when it was still dark enough to need my front headlight so others could see me.  Down by the park and then up Pomerado Rd until I connected with the time trial route, following it from there.  Nothing special about the ride, a couple of small stretches where my pace was decent.

Avg speed = 17.5 mph. Total mileage = 19.8 mi
Total elevation gain = 1140'
http://www.mapmyride.com/workout/1625371967

07-18-2016 Ride

Solo ride after work, riding through the neighborhood to Matinal Rd and then to W Bernardo Dr.  Up to RB Rd, taking a right and heading west to Camino del Sur.  There was a fairly steady breeze coming in from the southwest.  Over to the 56 bike trail, taking it up to Black Mountain Rd and making pretty good time up this small climb, helped by a tailwind at this point.  Back over to Carmel Valley Rd, staying on it to Bernardo Center Dr and then back home via the route taking me by HP.  Generally, I kept a steady, modest pace, with the exception of the small climb on Bernardo Center Dr, where another rider tried to stay on my rear wheel, causing me to put in the extra effort needed to shake him loose.  Overall, this route doesn't have many flat sections, just a lot of ups and downs.

Avg speed = 16.7 mph. Total mileage = 21.0 mi
Avg heartrate = 127 bpm
Total elevation gain = 1740'
http://www.mapmyride.com/workout/1617031379

07-16-2016 Run

Morning run while staying at Mom's house.  It was, as expected, very humid but not too hot.  About a third of the way into my intended distance, Ross called and asked me to help him get his truck fixed.  So I cut the route short and hurried back home to grab a shower and get over to his place.  Pretty good pace for the route, which was very flat.

Total distance = 2.14 mi
Elapsed time = 16:20
Total elevation gain = 70'
http://www.mapmyride.com/workout/1610949611

07-13-2016 Run

Posted long afterwards.  Ran a couple of times around the campus over lunchtime.  I posted a pretty fast time on this run.

Total distance = 2.99 mi

Elapsed time = 23:11

https://www.mapmyride.com/workout/1605180812

07-12-2016 Ride

Posted long afterwards.  Ride to yoga at church, a little slower than usual.  Finished in about 37 minutes.

Avg speed = 17.0 mph. Total distance = 10.6 mi

Total elevation gain = 730'

https://www.mapmyride.com/workout/1603538687

07-10-2016 Ride

Solo time trial ride, leaving the house around 6:00.  I was a little slow going up Aguamiel Rd and even on the small climb for the overpass by I-15, but I started to loosen up and pedal better as I went along.  Decent climb up to the hospital, then fast all the way down to Sabre Springs Pkwy.  Slower than I would have liked on this section and continuing to Rancho Carmel Dr, but I had a good stretch up the small climb on Camino del Norte, keeping it above 15-16 mph the whole way with a pretty big effort.  Finished with a push up the final climb on Duenda Rd.  Elapsed time was 56:24, which was the fastest I have ridden this route in a very long time and maybe ever.  I'm going to call it a new PR until I find a faster time listed in my cycling blog.

Avg speed = 18.8 mph. Total mileage = 17.8 mph
Avg heartrate = 145 bpm
Total elevation gain = 1050'
http://www.mapmyride.com/workout/1596875564

07-09-2016 Ride

Solo ride initially to get some extra miles in, heading over the freeway and up BVP to Sunset Dr, riding up to Juniper St.  Took it all the way to Washington St and then jogged over to Broadway, riding north up to Country Club Ln.  Another jog over to Centre City Pkwy, taking it all the way through Escondido back to Montview Dr.  To Alexander Dr and then to Dave's house, where I met up with him and John.  We rode back to Centre City Pkwy and headed north up to Deer Springs Rd, taking it over to Twin Oaks Valley Pkwy and then right onto Buena Creek Rd.  Over to Santa Fe Ave and back to Mission Rd.  We stayed on it all the way to Ash St, turning right and then riding up to 17th Ave and Felicita Ave, taking it up to Citracado Pkwy and then back to Alexander Dr.  Smoothie break, then home the normal way.  There were some times during the ride where my legs felt nice and solid, and I had a fairly decent ride throughout.

Avg speed = 17.5 mph. Total mileage = 50.6 mi
Avg heartrate = 131 bpm
Total elevation gain = 2340'
http://www.mapmyride.com/workout/1595208491

07-07-2016 Ride

Solo ride in the evening after work but before dinner.  Headed down by the park and up Pomerado Rd to RB Rd, turning left and riding up to Martincoit Rd.  Right here, taking the little climb, which has a fairly short steep little pitch near the top that was a challenge.  Down Stone Canyon Rd back to Pomerado Rd, then south to Ted Williams Pkwy and over to Rancho Carmel Dr.  I didn't have much motivation on this ride to push myself, particularly at those points where I was putting in a fairly solid effort.  All the way by the post office back to Carmel Mountain Rd, then following the time trial route back home.

Avg speed = 16.5 mph. Total mileage = 18.8 mi
Avg heartrate = 132 bpm
Total elevation gain = 1330'
http://www.mapmyride.com/workout/1591886018

2016 Scripps Ranch Old Pros Ride

I got to the ride starting location early, in order to register and make sure I wasn't rushed.  Had a banana and half of a bagel (coulda skipped this).  Met up with Dave and John, and we started the ride near the head of the pack of riders.  We all stayed together, along with a very large group of riders at the front.  Very fast pace, as usual, all the way down into Sorrento Valley.  On the big downhill, I kept hitting manhole covers, and I think one of the bumps jarred my cyclometer from registering.  At the right turn, John and Dave dropped back, but I was able to hang with the lead group by putting in a pretty big effort.  Stayed with them up El Camino Real but got separated a little bit from the peloton when I stopped to adjust my cyclometer.  On the flats on San Dieguito Rd, I hooked up with two other riders, and we gradually pulled our way back into the pack.  Felt pretty good about that.  Some separation started to occur on the little climb up Via de la Valle, but I was able to hold my own, even though I started at the back of the group.  So there was some separation again, and I reconnected with the main group on the small climb up to Bing Crosby Blvd.  Pretty good climb up to the dam, not too many people passed me, and I kept my speed above 10 mph pretty much the whole way, having to slow down briefly in cyclist traffic to let a bus get by us.  I could still see the leaders at the top of the climb, but they were far enough ahead that I wasn't going to catch them.  Decent run on Via Rancho Pkwy, a little slower across the freeway, where I was out by myself and that's not my specialty.  I stopped to wait for John and Dave at the light after the bridge over Pomerado Rd.  I didn't know it, but Dave had had a flat and was slowed down to fix it.  I ended up waiting about 40 min and finally decided to keep going.  Took me awhile to get my legs pumping after the long wait, but I had an okay ride up Pomerado Rd.  Quick stop by the sag stop just past Poway Rd, then onto the climb up to the top of Pomerado Rd.  I was able to keep my speed above 9 mph for nearly all of the climb, just one nasty little bit where it briefly dropped below.  It helped that there was a rider who was motoring up faster than me and another rider who was close to my pace and I was able to catch near the top.  Fast descent and push to get over the couple of little climbs before the final finish.  Legs felt generally good near the end, just a little tightening in my quads from the high exertion.  Finished in 2:28 and felt really good about it, since my goal before the ride was to average at least 18 mph.  My average heartrate was up there, not too surprising given the level of effort I put in and my overall fitness level (not that close to my peak).

Avg speed = 20.0 mph. Total mileage = 49.2 mi
Avg heartrate = 150 bpm
Total elevation gain = 3210'
http://www.mapmyride.com/workout/1583926712

07-03-2016 Ride

Solo ride in the morning, leaving around 6:00 AM and heading over to W Bernardo Dr.  From there up RB Rd to Via del Campo.  By work and over to Bernardo Center Dr, taking it and Carmel Valley Rd down to Camino del Sur.  I was keeping a modest pace but not letting it get below 10-11 mph even on the small climbs.  I stopped for a coffee and a break at the Peet's Coffee by the 56.  That shopping center is kinda sad with no anchor grocery store any more.  After the break, I continued to the end of Camino del Sur and then started home, following Camino del Sur back to RB Rd and then to W Bernardo Dr, normal way from there.  My legs and cardio felt pretty good, a little sore from sitting in the saddle is all.  Before the ride, I installed new cleats on my shoes.

Avg speed = 16.8 mph. Total mileage = 20.4 mi
Avg heartrate = 125 bpm
Total elevation gain = 1760'
http://www.mapmyride.com/workout/1581273311

07-02-2016 Ride

Ride with John and Dave, leaving from my house.  It was designed to be an easy-paced tune-up ride for the July Fourth ride.  Headed through the neighborhood to RB Rd and then up to Camino del Sur. To San Dieguito Rd and then down and over to El Camino Real.  I kept my pace slower than usual, but I did maintain a pace >10 mph on the climb up to Del Mar Heights.  Down to the 56 bike trail, taking it all the way back to Camino del Sur.  I pushed my pace a little bit on the last uphill section of the bike trail before the turn, otherwise kept it dialed back.  Back via the Paseo del Sur route to Camino del Sur, riding it up to Dove Canyon Rd and over to RB Rd.  Back through the neighborhood, taking Matinal Rd to Cabela Dr and over to Duenda Rd, then home via Aguamiel Rd.

Avg speed = 17.0 mph. Total distance = 33.9 mi
Avg heartrate = 127 bpm
Total elevation gain = 2400'
http://www.mapmyride.com/workout/1579500566

06-29-2016 Hike

Posted long afterwards.  I think I remember some details of this hike.  Ann and I parked at the Blue Sky Reserve and hiked up to the overlook by Lake Poway, then back down the same way.  It was a nice evening walk.

Total distance = 3.71 mi

Elapsed time = 1:38:44

https://www.mapmyride.com/workout/1573972883

06-28-2016 Ride

Solo ride in the evening after a light dinner.  Even so, I felt sluggish at the start, heading down by the park and up Pomerado Rd.  I turned left onto RB Rd, and here I started to feel a little stronger, helped perhaps by something of a tailwind.  Up to Espola Rd and then over to Twin Peaks Rd, down to Midland Rd, riding to Poway Rd and then back down to Pomerado Rd.  I had another tailwind coming from the south and it helped push me at a decent pace back to RB Rd.  Home via W Bernardo Dr and then Duenda Rd.  Legs still lacked much punch at the end of the ride, perhaps a residual tiredness from the hard ride on Sunday afternoon.

Avg speed = 17.9 mph. Total mileage = 20.7 mi
Avg heartrate = 136 bpm
Total elevation gain = 1030'
http://www.mapmyride.com/workout/1571407217

06-26-2016 Ride

Ride, starting around noon from church, with Andy Sweet.  It was warm, not boiling hot, and humid.  We headed over to 2nd St and then Grand Ave, riding up to Ash St.  On the flats and slight uphills, Andy was really fast, and I was trying my best to stay with him and occasionally lead out.  We headed up to the 78, down into the valley, turning right on San Pasqual Rd and then left on Old Milky way.  We were keeping a fast pace, in part because we had something of a tailwind on the outbound part of the ride.  Onto the 78, motoring out to Bandy Canyon Rd and then heading up over to the climb out of the valley.  This part was into the wind, so I was slowed down quite a lot.  Andy outpaced me on the climb up Bandy Canyon Rd, and I just couldn't respond to his faster pace.  Short break at the top, then we continued over to Highland Valley Rd and over to Pomerado Rd.  This stretch was faster, particularly very fast on the stretch over I-15 to get to BVP, where Andy's racing form was in full evidence.  On BVP, I struggled to catch up to him and then we rode together up the slight grade.  I could keep up with him on the climb but he outpaced me after we got to the top and started heading down.  We connected again, then rode together to Grand Ave and turned left there.  His pace was fast, but I was able to keep up with him and even pass him on the little climb behind Walmart.  Down and over to Juniper St and then back to church, where after a short break I headed home the normal way.  I was fighting something of a headwind on the way back, and I could feel in the backs of my legs some tightening of my muscles.  I was really slow on the little climb before the park, just no strength left in my legs, similarly for the last little climb up to the house.  While it was a fast ride for me, it also showed me clearly that there is another level of fitness for me to work toward.

Avg speed = 17.8 mph. Total mileage = 33.8 mi
Avg heartrate = 151 bpm
Total elevation gain = 1790'
http://www.mapmyride.com/workout/1565941565

06-25-2016 Ride

Solo ride initially, heading down by the park and up Pomerado Rd to Bernardo Heights Pkwy, taking it pretty easy on the pace.  I did keep it above 10 mph on the little climb there.  Down to Bernardo Center Dr and then left for the climb up by work.  Above 10 mph here as well, which was a chore.  Back home the normal way, waiting there for Dave and John to show up for a ride together.  We headed over to Highland Valley Pkwy for the climb up to Ramona.  The first climb wasn't bad, the last part of the second one was a chore, and the last one, again on the last stretch, was a workout and I was slow.  On the way down to Dye Rd, I hit a rabbit that was on the side of the road and got spooked, running right under my wheels.  It was really troubling.  We headed on the loop through Ramona, taking Dye Rd to Ramona St to Warnock Dr, and then a left onto San Vicente Rd.  Back to the 67, where we turned left and headed through downtown Ramona, with something of a tailwind to help us along.  Again, I took a steady pace as we headed up by Mt Woodson, again keeping it above 10 mph but having to work at it particularly near the last part of the steeper section.  We headed over to Scripps-Poway Pkwy and then down to Pomerado Rd, enjoying the downhill sections.  Took Pomerado Rd to RB Rd and then home via Bernardo Center Dr and Duenda Rd.  Throughout the ride, my legs generally felt fine.  There were times when I struggled to pedal, but my muscles and cardio held out well.

Avg speed = 16.0 mph. Total mileage = 57.4 mi
Avg heartrate = 129 bpm
Total elevation gain = 3840'
http://www.mapmyride.com/routes/view/1131261187

06-24-2016 Ride

Solo ride early in the morning before work, leaving around 6:30. I headed through the neighborhood to Matinal Rd and then over to W Bernardo Dr.  At this point, I decided to head up the hill toward work, keeping it above 10 mph with an effort.  I followed the reverse of the time trial route until Poway Rd, staying on Sabre Springs Pkwy until Springhurst Dr, using it to connect back to Poway Rd.  From here, I followed the reverse of the time trial route again all the way back home.

Avg speed = 17.5 mph. Total mileage = 18.4 mi
Avg heartrate = 124 bpm
Total elevation gain = 1060'
http://www.mapmyride.com/workout/1560889466

06-21-2016 Ride

Solo ride in the evening after dinner.  Ann went to exercise class, so I decided to go for a ride, at an easy pace.  It was much cooler than the previous day and a nice evening for a bike ride.  Down by the park and over to Highland Valley Rd, taking it on the flat section to the base of the first climb before turning around and heading back.  Back to Pomerado Rd and then south, keeping a steady pace but not killing it.  To Ted Williams Pkwy, heading over to Shoal Creek Dr and taking this shortcut to Rancho Carmel Dr.  Up to Carmel Mountain Rd, taking a right and getting onto the time trial route.  Followed it back to Duenda Rd and then rode by Jim's house before getting on Aguamiel Rd.  I averaged a little faster than I would have guessed, probably because it was a relatively flat route.

Avg speed = 16.9 mph. Total mileage = 20.9 mi
Avg heartrate = 125 bpm
Total elevation gain = 1220'
http://www.mapmyride.com/workout/1555302518

06-19-2016 Ride

Solo early morning ride while staying in Austin with Ann and Emily, visiting Laura.  Borrowed bike via Spinlister.com.  I headed through downtown Austin south to get onto Barton Creek Rd, taking it to Rollingwood Dr and riding through a nice neighborhood.  Over to Bee Cave Rd, then heading northwest.  From mile 3 to about mile 8.5, it was gently uphill, then it was rolling hills.  Out to where Bee Cave Rd intersects with Hwy 71, where I turned around and rode back toward Austin by retracing my route.  It was significantly cooler than the previous day, staying generally overcast.  But it was still very humid, and I was sweating much more than normal.  Back to Congress Ave and then up to 7th St, heading east past I-35 before getting onto 6th St to see how it looked in daylight (kinda sleazy).  Back to near the hotel, where I packed the bike into the trunk and drove the short distance to the hotel.

Avg speed = 17.0 mph. Total mileage = 32.5 mi
Total elevation gain = 1830'
http://www.mapmyride.com/workout/1548734735

06-18-2016 Ride

Solo later morning ride while staying in Austin with Ann and Emily, visiting Laura.  Borrowed bike via Spinlister.com.  I had agreed to meet the bike owner, Rosanna, at a Performance Bike shop near Laura's apartment.  But she didn't show at 9:30.  I waited another 25 min and finally heard back from her when I sent her a text.  She apologized and gave me her home address, so I drove over there to meet her and pick up the bike.  Had to fill up the tires with air and borrow a hex wrench from her husband to attach my pedals, but the seat height was right on.  Check the MapMyRide route for details of my path.  I asked another rider on the MoPac Expressway about some route suggestions, and that's how I got onto Shoal Creek Blvd.  Headed south and eventually took a loop around the UT campus before heading back toward my starting point.  I got a flat at one point from a thorn in my rear tire, but luckily I had brought along the tools to replace the inner tube.  It was in the mid-90s on this ride and very humid, so I was sweating quite a bit.  Felt good to be done, and because Rosanna had missed our rendezvous she allowed me to keep the bike for an extra day, which was very nice of her.

Avg speed = 15.6 mph. Total mileage = 25.3 mi
Total elevation gain = 970'
http://www.mapmyride.com/workout/1547331530

06-14-2016 Run & Ride

Posted long afterwards.  Run over lunchtime around the campus a couple of times while at work.

Total distance = 2.96 mi

Elapsed time = 23:47

https://www.mapmyride.com/workout/1538390540

Ride to yoga in the evening.  Seemed pretty fast this time, since it looks like I was done in about 35 minutes.

Avg speed = 17.8 mph. Total mileage = 10.5 mi

Total elevation gain = 740'

https://www.mapmyride.com/workout/1539289760

06-12-2016 Ride & Hike

Posted long afterwards.  Time trial route with Jim and possibly others, based on the route map.  Finished in about 1:05.

Avg speed = 16.3 mph. Total mileage = 17.8 mi

Total elevation gain = 1050'

https://www.mapmyride.com/workout/1532975960

In the late afternoon, I went for a hike in the Piedras Pintadas trail, getting to the trailhead off Duenda Rd and hiking down by the lake, including the little hike up to the overlook area along that trail.  Similar route back home afterwards.

Total distance = 3.48 mi

Elapsed time = 1:29:35

https://www.mapmyride.com/workout/1534257830

06-11-2016 Ride

Solo ride over to John's house, riding through the neighborhood to Poblado Rd and then over to W Bernardo Dr.  Up to RB Rd, turning right on Bernardo Center Dr and riding up to Lomica Dr, then over to Pomerado Rd.  From there, it was the normal way to his place, and I took a fairly easy pace to the bottom of the little hill up into his neighborhood.  Kept it above 10 mph, but it was a high effort for me at the very top to finish off this little climb.  Met up with John, Dave, and Jim, at John's house, and we headed up the normal way to the top of Pomerado Rd and then down to Miramar Rd.  Over to Camino Ruiz, taking a right here.  I don't think I've been on this part of that road before, so it was nice to see some new sights.  We then connected up with the Fourth of July route.  On the Calle Cristobal section, I felt pretty good and, toward the latter half, rode out ahead of the others and kept up a good pace all the way to the downhill.  Stayed on the route through the connection to El Camino Real and San Dieguito Rd.  I was feeling pretty good and riding a steady pace.  We rode back up the Three Witches climb, and I was able to keep it above 10 mph, again with a fairly big effort near the top to finish it off.  Back on Camino del Sur / Camino del Norte to Pomerado Rd, and then back to John's house the normal way.  On the second trip up the last little climb, I was slower but had enough left for a nice push at the last and then to his place.  Back home the general normal way, having to deal with Pomerado Rd being repaved and lanes being blocked off.  My legs held up through this ride, but I was tired into the early afternoon from the exertion.

Avg speed = 16.5 mph. Total mileage = 60.0 mi
Avg heartrate = 135 bpm
Total elevation gain = 3690'
http://www.mapmyride.com/workout/1531401752

06-09-2016 Ride

Solo ride after work, heading through the neighborhood to RB Rd and up to Dove Canyon Rd, not worrying too much about keeping up a strong pace.  Over to Carmel Valley Rd, where I was slow going up the climbs.  Turned left onto Black Mountain Rd and rode over to the 56 bike trail.  It was a nice evening, with a steady breeze coming in from the coast but shifting around in direction.  Over to Camino del Sur and back toward home, where there was a lot of traffic from commuters as well as the graduation ceremony at the high school.  Through the Del Sur neighborhood via Paseo del Sur, riding by the other high school as well.  Home the normal way via RB Rd to W Bernardo Dr.

Avg speed = 16.3 mph. Total mileage = 21.1 mi
Avg heartrate = 130 bpm
Total elevation gain = 1770'
http://www.mapmyride.com/workout/1527725456

06-07-2016 Ride

Ride to yoga, following the normal route but not over-exerting myself.  Finished in about 37:30.

Avg speed = 17.0 mph. Total mileage = 10.6 mi
Total elevation gain = 730'
http://www.mapmyride.com/workout/1522677944

06-05-2016 Ride & Hike

Time trial ride with John from my house,  meeting Jim at his house. My legs felt tired from Saturday's ride,  but my cardio felt good.  Overall,  I had a decent ride on a foggy morning. I couldn't keep up with John on those sections where he was riding flat-out,  so there is more conditioning for me needed.  Finished in 1:02:40.

Avg speed = 17.2 mph.  Total mileage = 17.9 mi

Avg heartrate = 137 bpm

Total elevation gain = 1060'

https://www.mapmyride.com/workout/1516101731

In the afternoon, Ann and I, and possibly others, went on a hike around the Calavera Nature Preserve down by Carlsbad.  I don't remember the details of it, since I posted this long afterwards.

Total distance = 2.62 mi

Elapsed time = 1:27:02

https://www.mapmyride.com/workout/1517261789

06-04-2016 Ride

Solo ride initially, with fairly heavy fog at my house when I started, and it was a little cool for a short-sleeve jersey.  Down by the park and up Pomerado Rd to Ted Williams Pkwy.  I had a couple of decent stretches where I could maintain a good pace but not for extended periods of time.  Over to Rancho Carmel Dr and then up to Carmel Mountain Rd, taking it to Paseo Lucido and then to Bernardo Heights Pkwy.  Down to Bernardo Center Dr and then back to Jim's house the normal way.  I met up with him and John, and we headed through the neighborhood, via Cabela Dr to Matinal Rd over to RB Rd.  Then out to Camino del Sur, taking it to San Dieguito Rd and around to El Camino Real for the short run over to Via de la Valle.  Down to PCH, past where the Del Mar Fair is gearing up.  Short ride on PCH, then a right onto Lomas Santa Fe Dr to ride back uphill from the coast.  I kept a decent pace on these smaller climbs, not pushing it too hard to keep enough energy for the later climbs.  Back through Rancho Santa Fe on Linea del Cielo to get to Paseo Delicias.  I was able to keep my speed above 10 mph on the Del Dios climbs, aided by a general tailwind.  Back using Via Rancho Pkwy to the freeway and the normal way, with the extra challenge of riding back to Jim's house, which I took pretty slowly.  My legs held out much better this time than the previous Saturday, and I finished the ride feeling tired but not sore.

Avg speed = 16.4 mph. Total mileage = 52.5 mi
Avg heartrate = 135 bpm
Total elevation gain = 3240'
http://www.mapmyride.com/workout/1514342318/

06-02-2016 Run

Posted long afterwards.  Morning run following the normal route around the neighborhood.

Total distance = 3.71 mi

Elapsed time = 27:45

https://www.mapmyride.com/workout/1509561779

05/30/2016 Ride

Solo ride initially, heading through the neighborhood to Matinal Dr and then over to W Bernardo Dr.  Up to RB Rd and then over to Pomerado Rd.  I rode up to Avenida La Valencia, hoping to find an outlet onto Espola Rd.  No luck, as it dead-ends, so I turned right onto Bronco Ln and rode over to Silver Saddle Ln and then back down to Avenida La Valencia, turning right onto Avenida Florencia and getting over to Espola Rd.  Turned right and then left onto Valle Verde Rd to explore this neighborhood, which has some really nice houses in it.  Left onto Old Winery Rd in an attempt to find another way out of the neighborhood.  Again, no luck, so I retraced my route back to Espola Rd.  These Poway neighborhoods were pretty hilly, and I was going slowly.  Down to Bernardo Centre Dr and Duenda Rd to Jim's house, where I met up with him and followed the time trial route up to Poway Rd, keeping straight there and riding up to the top of Pomerado Rd.  That climb up to the top was really slow for me, especially the latter part, as my legs just didn't have much push in them.  We rode down to Miramar Rd and then turned right onto Black Mountain Rd to head back.  Again, the climb right before the 56 was really slow, but my cadence was okay.  All through the ride, we would occasionally run into some misty areas but no places where it was actively raining.  Up to Carmel Valley Rd and then staying on Bernardo Centre Dr to get to W Bernardo Dr.  Back home the normal way from there.  My legs felt fine at the end, I was just tired and hungry.  May need to fuel up more on rides to keep my energy level higher.

Avg speed = 15.0 mph. Total mileage = 39.5 mi
Avg heartrate = 125 bpm
Total elevation gain = 2710'
http://www.mapmyride.com/workout/1502171285

05/28/2016 Ride

Solo ride initially, heading over the pedestrian bridge to get to BVP and then up to Sunset Dr.  I was feeling okay but not strong in my legs.  Up to Juniper St, taking it over to Washington Ave.  I turned right onto Broadway, slowing down but not stopping as I went through the red light.  A CHP SUV drove up by me and the officer used his PA to remind me to stop at red lights.  Later, he used his flashers to run through a red left turn light, which was humorous.  Rode up to El Norte Pkwy and then to Centre City Pkwy, heading back toward Dave's house.  I turned right on Felicita Ave and then headed through his neighborhood to his place.  Met up with him and John, and we retraced the route back to Felicita Ave, taking it by the park (a little mist here) and over to Via Rancho Pkwy.  I was slow, but not horribly so, on this climb.  Up to Del Dios Hwy and Valley Pkwy, taking it back into town and onto 2nd Ave.  Over to Grand Ave and then to Ash St to curve over to the 78.  I was still riding okay here.  We headed out to Bandy Canyon Rd, where I waited for the others to join up and slowed down my pace.  On the climb up Bandy Canyon, I was pretty slow, and John ended up getting to the top right after me.  We took a break at the top, then continued over to Highland Valley Pkwy and back to Pomerado Rd.  John rode down the grade in an impressive fashion.  My legs were pretty much shot by this time.  Back over the freeway and right onto BVP, riding back up to Sunset Dr.  I was really slow here and even slower going up Sunset Dr, as I was out of gas.  Back to Dave's house via Escondido Blvd to Centre City Pkwy to Brotherton Rd.  I had a smoothie there and a rest, and it gave me the strength to finish of the ride home, although I was very slow on the uphills.  More miles needed to build up my leg strength and stamina.

Avg speed = 16.0 mph. Total mileage = 48.6 mi
Avg heartrate = 131 bpm
Total elevation gain = 2730'
http://www.mapmyride.com/workout/1498047608

05/27/2016 Ride

Early morning ride before work, after not having ridden for almost two weeks.  I could tell my cycling legs are out of shape, cardio is in a little better shape but needs work.  Did the loop of riding by the park and up Pomerado Rd to Poway Rd, then back via the time trial route with the exception of turning sooner onto Carmel Mountain Rd.

Avg speed = 17.? mph. Total mileage = 19.6 mi
Avg heartrate = 133 bpm
Total elevation gain = 1060'
http://www.mapmyride.com/workout/1495566584

05-26-2016 Hike

Posted long afterwards.  We had just come back from our trip up to see David and Christine and attend Emma's wedding.  I didn't log any of our hikes during that trip, which was a shame.  On this day, I think Ann went with me on this hike, starting from the dirt parking lot at the park and heading down to the pedestrian bridge and over it.  We turned left and took the trail down and then up to the overlook point on the north side of Lake Hodges before turning around and retracing our route.

Total distance = 3.57 mi

Elapsed time = 1:19:17

https://www.mapmyride.com/workout/1494851078