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
