12-30-2017 Ride

Ride with Oren and Slavik from Netanya, taking the normal route over to Hwy 4 and heading north.  We got a little bit of a late start, and neither of the others was interested in riding either fast or a long distance.  We rode out to a little beyond mile 15, then turned around a retraced our route.  It was a little chilly at the start, and when we turned around it felt like we were riding into a headwind.  I kept my speed down for the most part, only riding out ahead a couple of times.  We started out slow and finished slower as well, but there were some times where we were making good time into the wind.  We avoided the rain, luckily.

Avg speed = 16.8 mph. Total mileage = 31.7 mi
Avg heartrate = 135 bpm
Total elevation gain = 700'
http://www.mapmyride.com/workout/2634809815

12-29-2017 Ride

Solo ride from home, heading by the stadium over to Ben Zvi and out the 44 to the 412, turning left and taking it over to the 461. then to the 40.  Headed north, taking a little ride up the 4623 until I found it dead-ended, then heading back to the 40 and riding north until the 483, where I decided on a whim to turn right and take it wherever.  Connected to the 444 heading generally south, which I stayed on until turning right on the 4613 and heading back toward the airport.  It fed into the 46 and then the 40.  I was feeling okay, so I kept on this highway until getting back to the 44, where I turned and rode home the normal way.  The wind was a little at my back and with the general downhill slope I made pretty good time on the ride home.

Avg speed = 18.1 mph. Total mileage = 48.8 mi
Avg heartrate = 145 bpm
Total elevation gain = 1260'
http://www.mapmyride.com/routes/view/1898289944

12-22-2017 Ride

Solo ride in the morning after a late night at the Ulpan holiday karaoke party.  I decided to keep pace modest and distance down.  Rode up Jaffa St to Derekh Menachem Begin, all good.  Traffic was building but not bad.  Then I got onto Hwy 2 going north through the city before turning right onto HaShalom Rd, staying on it as it turned into Aluf Sade St and then Derekh Sheba.  Some surface streets through Kiryat Ono before heading north on Derekh Levi Eshkol to get to the 481.  Still, generally all good.  I got through Petah Tikva and Kiryat Sapir to connect to the 40, taking it south.  From here, my average speed increased.  Back to the Tayyasim Exchange to get onto the 461 heading west.  I then turned left onto the 412 to head toward Rishon LeTsiyon, and this is a nice stretch of road.  Turned right onto the 44 and headed back home the normal way from here, keeping a high speed and feeling pretty good.

Avg speed = 16.8 mph. Total mileage = 28.6 mi
Avg heartrate = 125 bpm
Total elevation gain = 820'
http://www.mapmyride.com/workout/2626421140

12-16-2017 Ride

Solo ride, starting a little after 6:30.  I was a little tired from the previous day's ride but didn't realize how much until later in the ride.  Out Kibbutz Galuyot to the 461 and then to Hwy 40, turning left and enjoying the generally flat terrain.  Out through Petah Tikva and then to Kefar Sava before turning around at mile 20.  The return ride, following the same route, was not as smooth as I expected, and I was really worn out after mile 30, basically coasting home.  I was also hungry and suffering from calorie deficit.  Made it back home okay but need to be better prepared for longer rides in the future.

Avg speed = 17.0 mph. Total mileage = 40.4 mi
Avg heartrate = 134 bpm
Total elevation gain = 770'
http://www.mapmyride.com/workout/2619209761

12-15-2017 Ride

Ride with Zvika.  We were originally going to ride from the Nachson Junction, but when we met there he realized he forgot his shoes.  So we drove back to his house and started from there instead.  Out the 411 to the 3, then turning left to get over to the 44.  A couple of climbs until we reached the 38.  Thankfully, we turned right.  Zvika was feeling the effects of a big, 200 km ride from the previous Saturday, so we skipped the major climbing.  Instead, it was another steady climb up until we dropped down to the turnoff at the 383.  This road is about 12 miles long, and it is generally downhill.  Here, Zvika put the hammer down and really pushed the pace everywhere it wasn't climbing, and I just tried to hang on.  Back to Hwy 3, which we took to the 411 and headed back to his place via the 40.  On this last stretch, he slowed down, and I slowed down accordingly, still picking up the pace occasionally and working harder on the climbing sections.  We slowed down to coast in the last mile or so.  It was a good workout for me, legs held out well and I got a good cardio workout.

Avg speed = 18.2 mph. Total mileage = 50.0 mi
Avg heartrate = 152 bpm
Total elevation gain = 2680'
http://www.mapmyride.com/workout/2618222035

12-9-2017 Ride

Ride from Netanya, with Oren, Slavik, Rotem (for a part of the ride), and two other riders: Uri and Serge.  It was cold enough at the start for my fingers to be painfully cold but not dangerously so.  We rode, starting at a modest pace, for about 5 miles before Uri had to turn back due to a mechanical gear-shifting problem.  Met up with Rotem later. Standard route over to Hwy 4 and then north to Zichron Yaakov.  I felt pretty good and pulled out ahead of the group a couple of times, riding toward the back at others.  At the ZY turnoff, I didn't see Oren and Rotem turn, so I kept riding with Serge for another 1.5 miles before getting a call from Oren.  The wind was working more against us on the way out, coming mainly from the east but with a quartering effect that seemed to be more beneficial on the way back.  Stopped in ZY for a coffee and a rest.  The ride back seemed longer, particularly the stretch on Hwy 4 before we headed west back toward Netanya.  My legs felt fine, maybe I was just getting bored of riding.  When I packed my bike into the car after the ride, I forgot to put my front wheel in, and luckily Oren found it in the parking lot later and saved it for me to pick up.  Maybe I was more tired at the end than I thought.

Avg speed = 16.5 mph. Total mileage = 45.6 mi
Total elevation gain = 1070'
http://www.mapmyride.com/workout/2611056292

12-08-2017 Ride

Solo ride, I brought out my heavier long-sleeve jersey for the first time.  Headed out Ben Tsvi to the 44 and then to the 412 to ride through Rishon Letzion and into Nes Ziona to Rehovot.  Down to the 410, through Rehovot and connecting with the 411 to get to the 42.  Started heading back, intending to take one way that didn't work out and caused me to head back into Rishon Letzion, eventually getting to the 441 and taking it toward the sea.  I then took a series of surface streets through Bat Yam until I connected with the street that turns into Yerushalaim, heading bsck home.

Avg speed = 16.9 mph. Total mileage = 33.7 mi
Avg heartrate = 133 bpm
Total elevation gain = 1080'
http://www.mapmyride.com/workout/2609958094

12-01-2017 Ride

Solo ride on a Friday morning after a late evening the night before, dinner with Sagie and Maya.  My stomach was queasy, so I left a little later than usual and didn't push the pace too much.  Out Kibbutz Galuyot to the 461, riding out to Hwy 40 and turning right, then left onto 4613.  Nice little stretch of road through farmland to get to Hwy 46, where I turned right and rode back until it intersected with Hwy 40.  To Hwy 44 at Ramla, turning to head back home.  I kept a generally steady pace but didn't kill it.  Traffic seemed more intense than usual, maybe I was just more aware of it.  Back home via Derekh Ben Zvi.

Avg speed = 17.8 mph. Total mileage = 30.6 mi
Avg heartrate = 132 bpm
Total elevation gain = 680'
http://www.mapmyride.com/workout/2600263660

11-25-2017 Ride

Ride with Oren, Slavik, and, later, Rotem, from Netanya, and the route made a general "P" shape.  We stopped for a coffee in Karkur, the community where Rotem lives, before the three of us headed back.  Oren was feeling tired, and he was slower on the return trip.  I was anxious to be done to try and get to church on time, so it was a little frustrating.  But the coffee was good!

Avg speed = 16.9 mph. Total mileage = 40 mi
Avg heartrate = 135 bpm
Total elevation gain = 1000'
http://www.mapmyride.com/workout/2599547626

11-24-2017 Ride

Solo ride in the morning, riding out Derekh Ben Zvi to the 44 and out past Hwy 3, climbing this little climb after that intersection before turning around.  Then I retraced my route.  Going out, I was generally climbing and going up against a headwind, so the return trip was pretty fast.  The roads were a little wet and quite muddy in places, so it was a dirty ride in the foothill section.

Avg speed = 18.5 mph. Total mileage = 43.8 mph.
Total elevation gain = 1690'
http://www.mapmyride.com/workout/2589800113

11-18-2017 Ride

Posted long after this ride.  Rode on my birthday by the stadium to Shlabim and then to Ben Zvi.  Out the 44 to the 412, through Rishon LeTsiyon and Nes Ziona, taking the back way in to ride by HP Indigo and beyond, then got over to HaMada St and Derech Menachem Begin, by the outskirts of Rehovot to get over to the 40.  Headed north back to the 44, and then home in a straight shot from there.

Avg speed = 17.4 mph. Total mileage = 32.3 mi

Total elevation gain = 990'

https://www.mapmyride.com/workout/2581149199

11-17-2017 Ride

Well, this was a signature day.  I met up with Zvika and Yossi at the same gas station off the 44 past Highway 3. I had my jacket on and wore it for the first part of the ride.  We headed up to the 38 and turned left this time, riding for a short distance before turning onto the 395.  This is where it got challenging.  This road is really steep.  It starts out steep and climbs for about 7 miles without many breaks and including some very sharp pitches.  I was worn out on this climb.  It was about 1600' of climb, but it really challenged me in places.  Then there was a steady descent for quite a while before we tackled another shorter, less steep climb,  During the descent we got close to Ein Kerem, meaning close to Jerusalem.  The second climb had another 1000' of climbing, on tired legs for me.  I did a little better, staying with Zvika on this second pitch.  Then we rode down the steep grade we had ridden up two weeks ago on the way back to Nes Harim.  At the bottom of the hill we split from Yossi and continued further, and this turned out to be a mistake for me.  Zvika was still feeling good, but I was worn out from the two climbs and kept falling back, even though the grade was generally downhill.  On the uphill sections back to our starting point, I was super slow, and my quads were telling me it was time to be done. They didn't quite cramp up, but I couldn't put any push into them. Short story is that I need to be in a lot better shape to tackle rides like this one.  Probably also need to stay better hydrated and eat more on such rides.

Avg speed = 13.5 mph. Total mileage = 47.6 mi

Avg heartrate = 152 bpm

Total elevation gain = 6290'!

http://www.mapmyride.com/workout/2579842396

11/11/2017 Ride

Another solo ride, again taking Kibbutz Galuyot Rd east to the 40 but this time turning left and heading out on the same route as about a month ago.  It was a little chilly at the start but quite manageable, and it warmed up enough to be a good day for riding.  Not much wind to speak of, and my legs generally felt good, particularly at the start.  Riding on flats at speed doesn't leave any time for heartrate recovery, so it is more of a sustained cardio workout at usually high output.  I rode out 25 miles, then turned around and retraced my route to get in the planned 50.  On the way back, after turning off the 40, I felt myself slowing down until I got something of a second wind, helped by the slight downhill nature of the road back.  Felt fine at the end.

Avg speed = 18.8 mph. Total mileage = 51.3 mi
Avg heartrate = 147 bpm
Total elevation gain = 990'
http://www.mapmyride.com/workout/2570181769

11/10/2017 Ride

Solo ride from home, heading out Kibbutz Galuyot until it turned into the 461,  It was chilly enough at the start that I wore my light long-sleeve jersey.  Traffic light early on, which was good.  I headed out to the 40 and turned right, kept on it until I turned west onto the 44 near Ramla.  Then it was back home following this road, which turns into Derekh Ben Zvi.  It's a flat route, and other than some mild headwinds at times I kept up a decent steady pace, had my heart going steadily all the time I was in motion.  Finished earlier than expected, need to figure out a wrinkle in this route that brings it up to about 30 miles.

Avg speed = 19.2 mph. Total mileage = 29.3 mi
Avg heartrate = 149 bpm
Total elevation gain = 660'
http://www.mapmyride.com/workout/2568792952

11-04-2017 Ride

Ride with Oren and Slavik from Netanya, a smaller ride due to my time constraints and the others' readiness to keep it easier.  Through the farmlands north and east, and we stopped back in Netanya for a coffee and conversation.  Good ride and distance for me, my legs were still recovering from the effort on the previous day.

Avg speed = 16.6 mph. Total mileage = 29.5 mi
Avg heartrate = 130 bpm
Total elevation gain = 870'
http://www.mapmyride.com/workout/2558661160

11-03-2017 Ride

Ride with Zvika Cohen and Yossi Shitrit from a service station on the 44 just beyond the Hwy 3 intersection.  We headed over to the 38 and headed a short way down it before turning on the 3855 to head toward the climb up to Nes Harim on the 3866.  The climb seemed maybe a little less difficult than the last time I did it, and I finished before the others.  Then we rode down to where Yossi was and rode back up to the top with him.  Continued this time toward Nes Harim, road turns at some point into the 386, which doesn't the have steep sections.  Right onto the 375 and down this long grade, which has a combination of flat and steeper parts.  During one of the steep drops I hit almost 50 mph.  At the bottom, we turned around and headed back the way we came, and the steep sections were a real challenge.  Made it up okay, feeling good on this day.  The others followed a little while after, then we continued retracing our route, with a thrilling couple of downhills on this ride that offset the tough climbs.  Yossi was slowing down, so to a lesser extent was Zvika.  I still felt pretty good, no real troubles on the last little climb before we descended to the gas station.  Road on new Hutchison Atom tires, which were tough to put on the rims, caused me to ruin a couple of inner tubes, and had a bead separation from the rim that I noticed just before starting this ride.  Still, it was all good.

Avg speed = 13.9 mph. Total mileage = 41.1 mi
Avg heartrate = 150 bpm
Total elevation gain = 5080'
http://www.mapmyride.com/workout/2557155043

10-28-2017 Ride

Posted long after this ride.  The route tracking for this ride wasn't correct, so I'll try to reconstruct it.  Judging from the starting point in Yehud, this was a ride with Dror Reginiano and his group, probably the first one I did with them.  I think Zvika was in the ride as well, not positive on that.  Headed out the 461 to the 40, and I got ahead of the group and continued on the 40, not knowing that the others had turned at the 453.  One of the riders caught up to me and we turned around and rode back to the others.  At this point the route tracking stopped, so I think we headed over to the 444 then the 5505 to get to the 443 heading up to Modi'in.  This is a gradual climb, pretty steady, and I remember being generally able to keep up with them.  Past Modi'in, we turned right onto Derech Yair Parag, which changes into Derech Menachem Begin.  Over to the 4249, which generally dropped down to the beginning of Hwy 3.  This road had a short little climb up to get over to Latrun, where we stopped for a break before continuing.  Then we continued on the 424, flat and fast until the little climb up to Kfar Bin-Nun.  Then it was another long downhill run to the 44 connection.  I think it was on this ride that I got a front tire flat and the support car swapped my wheel with a spare so I could continue quickly.  That was pretty great.  We took the 44 back to the 40 and headed north, still at pretty high speed (these guys rode fast).  Took the 40 back to the 461 and to the starting point.

Total mileage = 43.1 mph

Total elevation gain = 2040'

https://www.mapmyride.com/workout/2547272574

10-27-2017 Ride

Posted long after this ride.  Ride on Ann's birthday,  heading up the coast past the marina and the Tel Aviv Port, across the bridge and by the old airport to the end of the Tayellet, then taking surface streets up until it looks like I got onto Hwy 2 heading north riding until I got off at Abba Eban Blvd and headed west to the Hertzliya marina area.  Rode around there a little bit and then took another road back to Hwy 2, heading south until I exited at the same place I entered, generally retracing my route from there back home.

Avg speed = 15.4 mph. Total mileage = 21.1 mi

Total elevation gain = 450'

https://www.mapmyride.com/workout/2545748511

2017 Shanti Ride

Posted long after this ride.  I really wish I had taken the time to record the memories while they were fresh.  I remember riding with Zvika Cohen and Nir Armoni, along with another rider whom I don't remember so well.  Looks like we met by the parking lot for the stadium for the start, and it was just starting to lighten up when we began.  Down to the Wolfson interchange, where we got onto the Ayalon and headed south.  For this ride, the streets were completely closed to car traffic, which was absolutely great.  We followed a pace car, and on this ride keeping up with the pace car was easier at first, then more challenging for me as the ride progressed.  Down to Hwy 4 past Ashdod, eventually turning onto the 232.  First rest stop was at mile 26 or so, and if I remember correctly the other rider (Yossi?) had a mechanical issue that he tried to fix with the support staff.  This caused us to leave at the very end of the time they allowed for this stop, at which point I tried to stay with the others as they pushed hard to catch up with the main riders and get back to the front of the pack.  We kept on the 232 down through Sderot, then stopped for lunch and the second break around mile 51 at Be'eri.  The food was decent, as I recall, and up to this point there wasn't much net climbing in the ride.  At mile 62 we turned onto the 222, and we stayed on it down to Tse'elim at mile 72, where the next stop was located.  I think it was here that I started feeling the effects of the ride.  They had some kind of frozen or ice cream treats there, which were pretty great.  We had started gradually climbing around mile 60, and it continued after we got back on the route.  Near mile 92, we took a couple of surface streets to get to the next rest stop at mile 93.  My average speed had been decreasing for a while, and after this stop the incline got steeper and my legs were feeling it.  We had gotten onto the 40, taking a right a little later to stay on this road.  Around mile 104 (?), we stopped to meet up with some of the Bet HaShanti youth, who rode the last several miles with us.  It was pretty cool and inspiring.  Finished up the ride feeling pretty good, wiped out but my legs held out okay.  There was good food at the end of the ride, where we loaded our bikes into trucks, followed by a program that I didn't get so much out of, since it was in Hebrew.  Still, pretty inspiring.  I remember that the bus was really crowded on the way back home, and there were people having to sit in the aisles.

Avg speed = 17.0 mph. Total mileage = 108.8 mi

Total elevation gain = 3380'

https://www.mapmyride.com/workout/2535115563

10-20-2017 Ride

Posted log after this ride.  Warm-up for the next day, the Bet HaShanti ride.  Out by the stadium to Ben Zvi and the 44, taking it down to the 40 and then heading north.  Split off at the 46, probably by accident, and then got back to the 40 via the 4613.  Up to the 461, taking it back into town and to Kibbutz Galuyot  all the way back to Yerushalaim.

Avg speed = 17.4 mph. Total mileage = 31.1 mi

Total elevation gain = 680'

https://www.mapmyride.com/workout/2533195173

10-14-2017 Ride

Solo ride to get miles in as a way of preparing for the Shanti ride next week.  The route was simple: head out Derekh Ben-Tsvi until it turns into Highway 44, ride until it ends, and then determine what to do next.  I started early, riding for about 40 min when it was dark enough that I needed a light.  Good cadence and felt good in the early stages.  Out to Ramla, where I missed a turn for the 44 and rode into the town for a little bit before realizing my mistake.  Backtracked and got on course again.  The 44 is a pretty good road for riding in general.  After it crosses Highway 40, it starts to tilt up in a rolling manner, with the uphill stretches apparently more numerous than the downhills.  I rode past the turnoff to Tel Gezer and then beyond the crossing with Highway 3, after which there are a couple of more significant climbs to negotiate.  The highway dead-ends into Highway 38, so when I got there I decided to head south toward Bet Shemesh and beyond.  Again, it was rolling hills, but here the uphills were gradual and generally longer, including a couple of steeper sections, usually short.  I rode out to about mile 41 before turning around an retracing my route.  On the way back, I caught a couple of sprinkles of rain, nothing hard enough to make rooster-tails on the road but enough to give me pause about how slick they were.  I was still pushing a pretty decent pace but starting to slow down, both from the extended effort as well as the lack of taking in calories.  Back on Highway 44, I really started to notice that I was slowing down and didn’t have a lot of push in my legs, and it gradually got worse.  My only saving grace was that the ride back was generally downhill, so I could coast or ride on the flats okay.  By the time I got to the crossing with Highway 4, I was toasted, and so my progress from there back home was slow, although not painful.  My leg muscles held out okay, a couple of minor twinges but no real cramping, just tiredness and lack of push.  It was definitely good to get back to the apartment, where I was very hungry.  I had one of the best handfuls of roasted almonds I ever ate, and the piece of bread and small sections of chocolate were also pretty wonderful.

Avg speed = 16.4 mph. Total mileage = 81.3 mi

Total elevation gain = 4670'

http://www.mapmyride.com/workout/2521875353

10-12-2017 Ride

Ride in the morning with not a lot of traffic to battle on the holiday.  Out Derekh Ben-Tsvi to the 44, starting in the dark because I wanted to get back early enough to go on an outing later with Ann.  My aim was to find out what riding to work on this route was like, so I turned on the 412 and took it through Rishon Letzion and Nes Ziona.  Decent roads, a little crowded and slow through the lights in downtown Rishon.  Normal way into work from southern Nes Ziona, where it took me, all told, about 45-50 min of riding time to get there.  A short break when I arrived, then I turned around and retraced my route, at least back into Tel Aviv.  At some point, I decided to add a couple of miles to it and headed into the southern part of Tel Aviv, including riding down Herzl St, to ride through the relatively empty surface streets, eventually coming out by the HaCarmel market and then to the coast road before turning south.  Into Jaffa heading up Yefet Street and then onto Yehuda Margoza to come down through the Shouk before connecting with Shimon Ben Gamliel and coming home.

Avg speed = 17.3 mph. Total mileage = 30.1 mi

Avg heartrate = 133 bpm

Total elevation gain = 960’

http://www.mapmyride.com/workout/2518410800

10-08-2017 Ride

Posted long after this ride.  Big loop around Holon and through Rishon LeTsiyon.  We were in our apartment by this time, I headed by the stadium to Shlabim to get over to Ben Zvi.  Then it was down the 44 to the 412, turning right and riding through Rishon until taking another right onto Rothschild St, which changes names a couple of times into Sderot Yitshak Rabin.  Down toward Superland, where I rode around a little bit before getting onto the 441 and eventually taking surface streets through Bat Yam to get to Yerushalaim, which led me back into Yafo and home.

Avg speed = 15.3 mph. Total mileage = 20.1 mi

Total elevation gain = 600'

https://www.mapmyride.com/workout/2510576153

10-07-2017 Ride

Solo ride this morning.  I was going to ride with Slavik, Oren’s friend, but he was ill in the night and couldn’t ride.  So I headed out from home while it was still dark, around 6:00.  I headed by the stadium and connected onto Kibbutz Galuyot to head east.  This road goes through residential areas past the 20 intersection and out to where the 4 crosses it, then it thins out and is a better road for riding (the 461) with fewer lights and stops.  I headed out to the 40 and turned left, with a general thought to ride north and east on this highway as long as I could.  This is a good road to ride, particularly on Shabbat morning when there is very little traffic.  Rode through the eastern outskirts of Petah Tikva and continued on, staying on the 40 as it turned more northeast at the northeast corner of this city.  I rode on a little longer but wasn’t watching closely enough for the next 40 turnoff indication, so I missed it and rode a couple of miles on the 402, which took me into the center of Kfar Sava.  I finally figured out I was on the wrong road and turned around to retrace my route until I got back on the 40.  Followed it to its end and then got onto the 55, still heading northeast to the 5504.  These are also generally nice roads to ride.  Road turns into the 551 and deadends not long after, where I turned left and rode the 441 for a couple of miles before I turned around to head back.  Interestingly, on the map it looks like there is a Bedouin neighborhood just past where I turned around, so maybe an interesting route to take in the future.  I retraced my route back to the intersection of the 40 and the 461, deciding to keep going on the 40 to put some more miles in.  It’s an interesting route, running by IAI and some outbuildings for the airport.  I eventually turned around and headed back, noting that the 461 and Kibbutz Galuyot are good returning roads (at least when the wind isn’t coming from the west), with a general flat-to-downhill slope.  Back to Yerushalaim and then to Ben-Zvi before heading home.  Felt good throughout the ride, no muscle soreness or cramps.

Avg speed = 18.2 mph. Total mileage = 68.4 mi

Avg heartrate = 141 bpm

Total elevation gain = 1480’

http://www.mapmyride.com/workout/2508829859

10-05-2017 Ride

Ride with Oren and Slavik, designed to be a fairly slow pace, as Oren was recovering from a sore back.  I met him near his house, and we rode out to the normal exit route from Netanya heading north, meeting up with Slavik.  The route took us generally north and then turned east, where we got into agricultural land that was interesting to see.  Fairly early in the ride we encountered some drizzle that turned into rain for a while and wasn’t pleasant.  The roads got slick but not wet enough to throw up significant rooster tails.  The raid slacked off and we rode through the middle third of the ride without to much wetness.  As we headed back south we passed close to the border with the Palestinian territory, generally near Nablus.  Not too long afterward, we turned more westward and headed back into south Netanya, eventually stopping at the same café where Laura and I hung out before we went to dinner at Michel’s home back in March.  Then it was a fairly slow ride back to where I parked, with a couple of extra miles added in so that Slavik could get to 60 km.  Felt good, and deliberately kept my pace matched with the others so as not to stress my legs too much.

Avg speed = 15.0 mph. Total mileage = 38.2 mi

Avg heartrate = 110 bpm

Total elevation gain = 1000’

http://www.mapmyride.com/workout/2505264200

10-04-2017 Ride

Ride with Zvika, leaving from his house in Givat Brener.  I got a little lost on the way over, coming into the town via the normal entrance, not the side entrance that I had remembered.  Got there in time, and we left around 6:00, heading over to the 411 and then turning left onto the 40 to head generally northeast.  Past the turnoff heading into Rehovot, continuing on beyond the 431 and then onto the 44 heading southeast before getting onto the 424 to ride by the tank museum in Latrun, where we turned onto the 3.  I don’t know why, but this was a really fast stretch for me, feeling good even though the previous evening I had a kidney stone attack that wiped me out.  Interesting, during the attack, when I was really feeling bad, my heartrate was in the low 40s.  We stayed on the 3 until turning around in Kiryat Malakhi and heading back the same way.  By this time, Zvika was starting to slow down, so I lowered my pace as well  I had a front tire flat around this time, repaired it but didn’t have a lot of success in pumping it up to a decent pressure.  We turned left onto the 411, which we had ridden the previous time and which goes by the Barkan Winery outside Hulda.  A little climb just after the turn but it wasn’t much.  From there, it was generally flat to downhill back to Givat Brener, and we slowed down significantly after we crossed the 40 to coast back in.  This was a surprisingly good ride for me, felt good and had a very high average speed before we slowed down at the end.

Avg speed = 18.9 mph. Total mileage = 54.5 mi

Avg heartrate = 144 bpm (est)

Total elevation gain = 1660’

http://www.mapmyride.com/workout/2503129499

09-30-2017 Ride

Posted long after this ride.  Solo ride on Yom Kippur, taking advantage of the absence of much traffic on the highways.  Headed out from Andromeda onto Yefet St.  Down through neighborhoods, generally heading southeast, until I got to Holon, where the street I was on eventually got me to Hwy 4.  Headed south all the way to the 41, where I headed west and rode into Ashdod.  I rode down by the port and then did a general loop through the city before getting back to the 41 and heading east.  Back up Hwy 4 to the Ayalon, which I took up to Kibbutz Galuyot to ride back into Yafo, generally following coastal roads to get back to the starting point.  I think this was the only time I rode to Ashdod and back while staying in Israel.  Made pretty good time, but I remember that on Hwy 4 the wind was working against me on the way down and with me on the return route.

Avg speed = 16.8 mph. Total mileage = 48.8 mi

Total elevation gain = 1280'

https://www.mapmyride.com/workout/2494953779

09-29-2017 Ride

Ride in the late afternoon up the coast, mainly following the bike trail on the way up.  Got near to Herzliya before the trail started heading inland and I decided to turn around.  On the way back, since it was Yom Kippur Eve, I rode on the roads for the most part, finding a way to get over to Rokach and then Hayarkon through the city.  I kept on the road through Jaffa and past, where many kids were already out riding in the streets on their bikes and other vehicles.  I saw a guy on a horse riding in the street.  Near Bat Yam I rode over to the coast and turned to head back, eventually connecting with Yefet St, which was getting crowded with kids even though there were still cars on the roads.

Avg speed = 16.2 mph. Total mileage = 20.2 mi
Avg heartrate = 126 bpm
Total elevation gain = 420'
http://www.mapmyride.com/workout/2493878249

09-22-2017 Ride

Posted long after this ride.  Solo ride, while staying at the Andromeda, up the bike path, past the Tel Aviv port, and then along the northern banks of the Yarkon River before turning around and retracing my route.

Avg speed = 14.2 mph. Total mileage = 12.0 mi

Total elevation gain = 270'

https://www.mapmyride.com/workout/2477653397

09-20-2017 Ride

Ride with Zvika Cohen from his house in Giva'at Brener, starting early in the morning on Rosh Hashanah eve.  We headed out the 411, generally heading uphill through Hulda and past the Barkan winery.  We turned onto the 44 and headed east, again mostly uphill with a couple of steeper sections until we had a short break before turning onto the 38.  Then we turned onto the 3855 to get over to the 3866.  This was the start of an uphill climb of >5 miles, the last 3 miles or so being really steep, at least for me.  I hadn't put any significant climbing miles in for quite a while, and it showed.  I was struggling to keep any kind of cadence at all on this climb, and most of it was just survival.  I started out stronger than Zvika but he caught and passed me with about half a mile to go to the top.  We could have continued riding up, at a more moderate grade, but thankfully he said it would be better to turn around there.  We retraced our route for the most part.  My legs held out reasonably well, although Zvika was riding a fast pace on the flats and downhills, and I had to push to keep up with him.  All in all, it was a good ride, weather was cooperative, and I was tired at the end but legs not overly sore.

Avg speed = 15.0 mph. Total mileage = 43.8 mi
Avg heartrate = 148 bpm
Total elevation gain = 3650'
http://www.mapmyride.com/workout/2474890526

09-16-2017 Ride

Ride from Oren's neighborhood, same starting location as the previous Saturday.  We started out following the same route, sans Slavik who was sleeping in.  Oren likes to ramp up his speed over the first few miles, so that's what we did.  We followed the same route as before until we connected with Rotem at the same spot.  Again up Hwy 4 through Hadera, then turning right and heading east at a place roughly parallel to Ceasarea.  We rode through Binyamina, generally heading southeast. and not too long after stopped for iced coffee.  I rode out in front for awhile after here, outpacing the others and feeling pretty decent, although my heartrate is higher than I want it to be.  Rotem split off not too long afterward, and I dialed my pace back to match speeds with Oren.  We eventually headed west before turning south not too long before getting back to his neighborhood.  He was feeling it toward the end, and so was I.  The weather was better than the previous week in terms of cloudiness and lower humidity, but I had tweaked my lower back just before the start of the ride, and I wasn't feeling 100%.  Legs held out okay, a little wobbliness before the end but they allowed me to finish without difficulties.  Afterward, I rushed home to go to church with Ann for the first time here in Israel.

Avg speed - 16.9 mph. Total mileage = 46.8 mi
Avg heartrate = 137 bpm
Total elevation gain = 1200'
http://www.mapmyride.com/workout/2466480023

09-15-2017 Ride

Posted long after this ride.  Ride while staying at the Andromeda, heading down Louis Pasteur and around to get to Nahum Goldmann.  Then it was up the Tayellet past the Yarkon river and to the top of the Tayellet, turning right on Sderot Levi Eshkol and heading south.  Down to Rokach Blvd and then over to the bike path along the northern banks of the Harkon River to get back to the Tayellet.  Down into Yafo, where I looped around where our new apartment was going to be before getting back to Yefet St and finishing the ride.

Avg speed = 13.2 mph. Total mileage = 15.4 mi

Total elevation gain = 320'

https://www.mapmyride.com/workout/2464648538

09-09-2017 Ride

Ride with Oren Perets and his buddies Slavik and Rotem, meeting Oren by his apartment in Netanya and shortly after meeting up with Slavik.  We headed generally north, other than a short stretch going east to connect up with Hwy 4.  The ride took us through Hadera.  Before we got there, we met up with Rotem, who looks like a strong rider, long and lean.  The road generally headed more NNE before straightening out again.  Just before the planned turnaround point, Oren had a rear blowout.  He tried to repair it using a gel wrapper from Slavik but to no avail.  So he walked his bike to a coffee shop with Rotem while Slavik and I rode up a short, steep little climb to the outskirts of Zichron Ya'akov.  Then we joined the others for iced coffee before three of us started back the way we came.  Rotem cut off sooner and rode to his house, intending to bring his car back and pick Oren up.  In the meantime, Oren got somebody driving south and made it to Hadera, and somehow back to his house, not sure about how.  Slavik and I rode a pretty fast pace, and the sun was out in full force with moderate humidity.  I was sweating into my eyes, which was painful.  With about 5 miles to go, my leg muscles started to balk a little bit, so I dialed it back and made it to the finish without any significant problems.  For me (not for Oren), it was a signature day on my bike, my first group ride in Israel and a decent day given my recent lack of miles.

Avg speed = 17.0 mph. Total mileage = 44.8 mi
Avg heartrate = 140 bpm
Total elevation gain = 1300'
http://www.mapmyride.com/workout/2452033112

09-08-2017 Ride

First official road bike ride in Israel during my stint here.  My bike survived the flight over, nothing was damaged that I could tell.  I had ridden in the afternoon through Tel Aviv to a couple of bike shops to get the bolts on my headset tightened, was helped for free by a friendly bike mechanic in the second shop.  For the ride, I initially took Yefet St up until I could connect with bike trails up the coast to Bat Yam, then with roads to get me up to the westernmost part of Rishon Lezion.  From there, I got onto the main east-west road through RZ and headed east, staying on the bike trail for the most part, until just after I passed over Hwy 4.  Then I turned around and headed back to the coast, staying on roads until I got back into near the southern end of Jaffa.  Riding my bike in traffic here is more of a challenge, since car traffic is much more unpredictable.  Will have to watch my actions very carefully.

Avg speed = 15.0 mph. Total mileage = 17.6 mi
Total elevation gain = 560'
http://www.mapmyride.com/workout/2450226485

09-05-2017 Ride

Posted long after this ride.  Short ride, I think this was intended to find a bike shop that could help me tighten my headset bolts.  Staying at the Andromeda, so I headed down to Yerushalaim and then north on HaYarkon St up to Arlozorov, then right and a left onto Ben Yehuda before turning around and heading back, following the coast and then taking Yefet St back to the apartment.  This was my first tracked ride after we moved to Israel

Avg speed = 9.2 mph. Total mileage = 6.5 mi

Total elevation gain = 180'

https://www.mapmyride.com/workout/2444463995

08-26-2017 Ride

Posted long after this ride.  Looks like a Saturday edition of the time trial route, probably including Jim.

Avg speed = 15.6 mph. Total distance = 17.8 mi

Total elevation gain = 1060'

https://www.mapmyride.com/workout/2424011522

08-20-2017 Ride

Posted long after this ride.  Time trial route, no Jim but not sure about others.  My average speed was pretty good, so I must have pushed the pace.

Avg speed = 17.2 mph. Total distance = 17.8 mi

Total elevation gain = 1060'

https://www.mapmyride.com/workout/2410861871

08-19-2017 Ride

Posted long after this ride.  Rode over, via the back route behind the mall, to Dave's house, where I met up with him and possibly others.  From there, we headed the normal way to Centre City Pkwy, then turned onto Escondido Blvd to get over to BVP via Sunset Dr.  Up to Valley Pkwy and then right onto Lake Wohlford Rd to make that climb, getting to Woods Valley Rd where we turned left and took it over to Valley Center, with its initial little climb and subsequent exhilarating downhill.  Back to El Norte Pkwy, turning right there and taking it all the way back to Centre City Pkwy.  Back to Dave's house via Felicita Ave and Redwood St to get back into his neighborhood.  Home the normal way from there.

Avg speed = 16.0 mph. Total mileage = 39.4 mi

Total elevation gain = 2530'

https://www.mapmyride.com/workout/2409093128

08-13-2017 Ride

Posted long after this ride.  I must have paused the tracking app after starting it, because it didn't track the route properly.

Total distance = 17.8 mi

Total elevation gain = 1060'

https://www.mapmyride.com/workout/2395699262

08-12-2017 Ride

Solo ride over to John's house, taking W Bernardo Dr to RB Rd and then through the neighborhood by the post office.  Steady pace on the way over, keeping it above 10 mph on the little hill up to his house but only by turning onto Alpine Dr.  Jim and Dave met up with us. and we rode up to Scripps-Poway Pkwy, turning right and heading to Black Mountain Rd, where we turned left.  We rode to Miramar Way and turned right to head toward the coast.  To Genesee Ave via Eastgate Mall, then up that little climb to Torrey Pines Rd.  I was slow on this climb, just not enough miles in my legs to have a sustained push.  Down to Carmel Valley Rd, turning right and getting over to the 56 bike trail.  We took it all the way back to Rancho Penasquitos Rd, with John really pushing his pace on the little climb before Black Mountain Rd.  Back to Poway Rd, turning right onto Sabre Springs Pkwy and then back to his house the normal way from there.  Toward the end of the ride, I was starting to feel that my legs were about done, but they held up fine.

Avg speed = 16.5 mph. Total mileage = 43.6 mi
Avg heartrate = 137 bpm
Total elevation gain = 2700'
http://www.mapmyride.com/workout/2393898809

08-06-2017 Ride

Time trial route with Jim and John, taking it fairly easy during the ride.  Finished in 1:06, with a very fast run by John at the end on W Bernardo Dr that I couldn't follow.

Total mileage = 17.9 mi
Avg heartrate = 132 bpm
Total elevation gain = 1060'
http://www.mapmyride.com/workout/2380199006

08-05-2017 Ride

Ride with Joe and John up to Jim's house, where we took the normal route over to RB Rd and Pomerado Rd and followed the original time trial route to Twin Peaks Rd.  Down to Midland Rd and right on Aubrey St to get over to Community Rd and then Poway Rd.  From there it was back on the original time trial route to RB Rd. Turned left and rode up to W Bernardo Dr, where Jim and John peeled off and headed back, while John and I turned left and headed up the little hill over to Bernardo Center Dr.  Took it down to Dove Canyon Rd, turned right, and rode up to Lone Quail Rd to get over to Del Sur Ridge Rd and then to Paseo del Sur.  Rode to Camino del Sur and then turned back to head home via RB Rd and W Bernardo Dr.  Slower pace for me, particularly in the earlier stages, but I felt fine at the end, not that tired.  Weather was muggy but sun stayed behind clouds.

Avg speed = 16.0 mph. Total mileage = 33.3 mi
Avg heartrate = 136 bpm
Total elevation gain = 1940'
http://www.mapmyride.com/workout/2378348792

08-01-2017 Run

Posted long after this run.  Run over lunch from work over Via del Campo to the running trail, taking an irregular loop around before heading back the same way I came.

Total distance = 3.15 mi
Elapsed time = 26:47

Pace = 8:30/mile
Total elevation gain = 146'

https://www.mapmyride.com/workout/2369802152

07-30-2017 Ride

Solo ride on a Sunday morning after returning from Israel the previous day.  Down by the park and then up Pomerado Rd to Twin Peaks Rd, where I turned left and rode to Midland Rd.  Over to Poway Rd, then to Community Rd to get up to Metate Ln.  Back to Pomerado Rd and up to Scripps-Poway Pkwy, riding up that little hill to Springbrook Dr to get back to Poway Rd. Turned right and headed back to Pomerado Rd and rode back toward home, turning on Higa Pl and taking Lomica Dr to Bernardo Center Dr, up and over the freeway, turning left onto Hada Dr.  Matinal Rd and Cabela Dr back to Duenda Rd and then home.

Avg speed = 17.0 mph. Total distance = 25 mi
Avg heartrate = 143 bpm
Total elevation gain = 1340
http://www.mapmyride.com/workout/2364389720

07-22-2017 Run

Posted long after this run.  Run in the morning while staying in Rehovot at the Leonardo Boutique Hotel, straight down to the HP Indigo site and then looping around to get back to the train station.

Total distance = 2.26 mi
Elapsed time = 18:48

Pace = 8:19/mile
Total elevation gain = 57'

https://www.mapmyride.com/workout/2348200340

07-18-2017 Ride

Posted long after this ride.  Ride in the evening to church for yoga, following the normal route there.  Was slower on this day than usual.

Avg speed = 16.7 mph. Total mileage = 10.6 mi

Total elevation gain = 730'

https://www.mapmyride.com/workout/2339746790

07-16-2017 Ride

Time trial route with John.  The day was somewhat cloudy, humid but not hot.  I started out steady on the first little climb up Aguamiel Rd and kept the pressure on.  Throughout this ride, I rode at about as fast a pace as I could stand, not taking many breaks other than on the downhill sections.  John and I both rode fast from the hospital all the way to Sabre Springs Pkwy, and I pushed the pace on the climbs, even though I was slower than I would have liked on several stretches, including up Sabre Springs Pkwy and Rancho Carmel Dr.  Fast on the finish, starting from the top of the hill on Camino del Norte.  I ran out of gas a little bit on the last little stretch up Duenda Rd but tried my best.  Finished in 58:55, which is the fastest pace for me in quite a while.

Total mileage = 17.8 mi
Avg heartrate = 146 bpm
Total elevation gain = 1060'
http://www.mapmyride.com/workout/2333526107

07-15-2017 Ride

Solo ride initially to Dave's house, taking the freeway to BVP, up to Sunset Dr, then over to Escondido Blvd.  Out to Felicita Ave and over to Dave's house via Redwood St.  Met up with him and John and we rode back to Centre City Pkwy and headed north, hitting about every light there was.  Out to Deer Springs Rd, taking it to Twin Oaks Valley Pkwy and right onto Buena Creek Rd.  I was keeping a steady pace but not burning it up while riding on the flat with the others.  Over to Santa Fe Ave and Mission Rd to get back into Escondido.  Dave was starting to slow down by this time, so we dialed our pace back a little for a while.  Back to Centre City Pkwy and then to Dave's house via Montview Dr.  John was riding strong on the flats.  A delicious smoothie, then I headed home the normal way, felt good but was tired later, more from not getting a lot of sleep than from the ride.

Total mileage = 38.2 mi. Avg speed = 16.8 mph
Avg heartrate = 138 bpm
Total elevation gain = 1870'
http://www.mapmyride.com/workout/2331671864

07-12-2017 Run

Run over lunch at work. Headed down Via del Campo to Via del Campo Ct, turning right into a parking lot and eventually connecting to the running trail through this area.  Trail led back to Via del Campo, where I retraced my route back to work.  Slow and steady, struggling on the steeper uphill sections.  Ran 9-minute miles on average.

Total mileage = 3.06 mi
Elapsed time = 27:30
Total elevation gain = 116'
http://www.mapmyride.com/workout/2325494012

07-09-2017 Ride

Time trial route with John.  This was the first day since the previous Monday that I was actually feeling pretty good in the morning, no gas pain.  Life can be pretty great sometimes.  I kept up a steady pace, really pushed it up the little climb over the freeway.  John was in good form, particularly on the flats but even in the little climbs, and it was a challenge to keep up with him.  I had repaired my heartrate monitor watch and wore it for the first time in a long time.  Heartrate maxed out at a about 162 bpm.  Finished in 1:02:06, pretty good pace for my current condition.

Total mileage = 17.8 mi
Avg heartrate = 140 bpm
Total elevation gain = 1070'
http://www.mapmyride.com/workout/2319145505

07-08-2017 Ride

Ride from home with John on a warm (then hot) humid day.  I was not feeling great, dealing with persistent gas discomfort that had me feeling pain when I took deep breaths and burping a lot.  Headed over the freeway to BVP and rode it up to Citrus Ave, taking this road over to El Norte Pkwy.  Feeling okay here, headed down to Woodland Pkwy and took it over to Mission Rd.  I was basically making the route up as we rode, trying to get a distance between 35 and 40 mi.  Up to Las Posas Rd, where we took a right and climbed that little climb up behind Palomar College, which was more challenging that I thought it would be.  Down to Twin Oaks Valley Pkwy, where I was starting to tire and working to keep up with John.  Over to Craven Rd and then left onto Discovery St to get to San Marcos Blvd, where we turned right and took it back to Las Posas Rd to get to Mission Rd.  Back into Escondido, where I was starting to tire and it was getting hot.  Over to Valley Pkwy via Tulip St and then to Quince St.  Over to Centre City Pkwy via 13th Ave and home the normal way from here.  I was out of gas by the time we got to the freeway and couldn't match John's acceleration here, was slow too on the last two climbs, just glad to be done with that ride.  Later in the day, we went to the Tour de Fat, and around that time is when my gas pain symptoms cleared up, not sure why.

Avg speed = 17.2 mph. Total mileage = 40.6 mi
Total elevation gain = 1820'
http://www.mapmyride.com/workout/2315888426

07-04-2017 Ride

Happy 4th!  I wasn't ready or in shape to ride the Old Pros ride so I put together my own route and took it solo.  Over the freeway and up BVP to Sunset Dr to get to Escondido Blvd.  Slow pace on all of the climbs on this day.  Turned left onto Mission Rd and rode up to Centre City Pkwy, where I waited several minutes for the light to change before just turning right and riding to the next light then taking a U-turn.  Back to Mission Rd, which I stayed on until Las Posas Rd, slow going on the slight uphill sections.  Over Las Posas Rd to Linda Vista Rd, turning right and getting over to Rancho Santa Fe Rd.  Left here, staying on this road down toward San Elijo Hills.  Turned left onto San Elijo Rd and rode up into the village, a decent little stretch for me.  Right onto Elfin Forest Rd, taking it to Harmony Grove Rd and back toward Escondido.  I turned right onto Country Club Dr and rode it all the way to its end, which has a short steep climb on the way back.  Back onto Harmony Grove Rd to Citracado Pkwy, where I turned right on a whim and rode it up to Valley Pkwy.  Stayed on this road until Centre City Pkwy and back to Felicita Rd.  Turned right here, intending to get just a little more distance.  By Felicita Park and to Via Rancho Pkwy to get back to the freeway and home the normal way from there.  Legs felt okay, no cramping or soreness but no real push and poor cardio.

Avg speed = 16.0 mph. Total mileage = 39.9 mi
Total elevation gain = 2030'
http://www.mapmyride.com/workout/2306854697

07-02-2017 Ride

Solo ride on the time trial route.  Steady rate but no real push in my legs, working to get into some kind of riding shape.  Finished in 1:03.

Total mileage = 17.8 mi
Total elevation gain = 1070'
http://www.mapmyride.com/workout/23020697307

07-01-2017 Ride

Solo ride in the morning after returning the previous day from Israel.  Feel were still a little swollen from the flight, but I didn't feel the effects too much.  Over the freeway and onto BVP to take it all the way to Citrus Ave, turning left here and riding up to El Norte Pkwy.  Slow on the initial parts of the ride until about this point, where I found something of a rhythm.  Down to Broadway, turning right and taking it all the way to its dead, seeing a mushroom farm and a small winery with tasting room.  It was a general uphill ride to the end, making the return fun.  Back to Country Club Ln, where I met up with another rider, who was claiming that it was cold (it wasn't).  We rode together to El Norte Pkwy and then onto Woodland Pkwy, where I outpaced her a little bit.  I stayed on this road over to Barham Dr, taking it to Mission Rd and back to Centre City Pkwy.  From here, it was the normal way back home, making pretty good time and keeping the pressure on to maintain a steady pace.  Felt fine at the end.

Avg speed = 17.8 mph. Total mileage = 34.4 mi
Total elevation gain = 1460'
http://www.mapmyride.com/workout/2300539730

06-28-2017 Run

Run in the morning while staying in Rehovot at the Leonardo Boutique Hotel.  Took a route that eventually led me by the site where I will be working for a couple of years, soon.  Relatively flat route.  I didn't have my sunglasses, so it was a little tough when I was heading into the sun.

Total distance = 2.55 mi
Elapsed time = 21:45

Pace = 8:34/mile
Total elevation gain = 59'
http://www.mapmyride.com/workout/2292855203

06-25-2017 Run

Posted long after this run.  Run while in Israel and staying at the Leonardo in Rehovot.  Headed by the train station over to a street that got me onto HaMada St, where I ran out to just before where it starts heading south before turning around and running back to the street that leads into the train station.

Total distance = 2.13 mi
Elapsed time = 16:52

Pace = 7:55/mile
Total elevation gain = 50'

https://www.mapmyride.com/workout/2287658792

06-18-2017 Ride

Posted long after this ride.  Time trial ride, starting from home.  No stopping at Jim's but others may have joined from my place.  This was a significantly faster pace than the previous week.

Avg speed = 16.9 mph. Total mileage = 17.8 mi

Total elevation gain = 1060'

https://www.mapmyride.com/workout/2270869718

06-17-2017 Ride

Posted long after this ride.  Started by riding up to Jim's house, so I'm guessing he rode as well.  We headed over Luz Pl to Cabela Dr and then to Matinal Rd.  Then RB Rd to Camino del Sur and down to Carmel Valley Rd, turning right and taking it to Rancho Santa Fe Farms Rd.  We dropped down this steep descent to San Dieguito Rd, taking it over to El Apajo and Via de Santa Fe.  To Calzada del Bosque, climbing up to Rambla de Las Flores to get over to La Granada.  This was a hilly route!  Back into Rancho Santa Fe, turning there and heading up to the Del Dios climb.  Rode up to Via Rancho Pkwy, then climbing up and down to the freeway.  Across the freeway and back to Jim's house via W Bernardo Dr and Duenda Rd before heading home.

Avg speed = 15.6 mph. Total mileage = 35.0 mi

Total elevation gain = 2750'

https://www.mapmyride.com/workout/2269228571

06-13-2017 Ride

Posted long after this ride.  Ride in the evening to church for yoga, following the normal route there.

Avg speed = 17.2 mph. Total mileage = 10.6 mi

Total elevation gain = 730'

https://www.mapmyride.com/workout/2261220356

06-11-2017 Ride

Posted long after this ride.  Time trial ride, starting from home.  No stopping at Jim's but others may have joined from my place.

Avg speed = 16.2 mph. Total mileage = 17.8 mi

Total elevation gain = 1050'

https://www.mapmyride.com/workout/2255127929

06-10-2017 Ride

Well, this was a really challenging ride for only being 47 mi.  Started from Carmel Mountain Ranch and rode Rancho Carmel Dr and Sabre Springs Pkwy over to Springbrook Dr and then up to John's house the normal way, able to keep it above 10 mph on the little climb but with an effort.  Around this time it got misty.  Met up with John, by this time it was more of a light drizzle.  We rode in and out of this kind of wet the entire ride, and it was miserable at times, just bearable others.  We rode back down to Poway Rd, then took Pomerado Rd to its top (a real workout for me) and then down to Kearny Villa Rd.  It was raining pretty good by this time.  Stayed on this road until we turned left onto Aero Dr and took it up to Santo Rd.  Left there and over to Tierrasanta Blvd, downhill for quite a while until we turned left onto Colina Dorada Dr, which has a really steep little stretch that flattens out after about half a mile, with another half mile of less steep climbing.  Left onto Calle de Vida and then right on Rueda Dr to get to Clairemont Mesa Blvd near its end.  We turned left and headed back over I-15, turning right onto Chesapeake Dr to get to Ruffin Rd and then Kearny Villa Rd.  Back up the Pomerado Rd climb, and I was as slow as I've been at the top in a long time, just no drive in my legs.  No cramping, just tired.  Back to John's house the normal way via the Angelique St route.  I kept going when I got there after a brief pause, and it was slow back to the car.  This was not a great ride.

Avg speed = 16.2 mph. Total mileage = 46.7 mi
Total elevation gain = 2700'
http://www.mapmyride.com/workout/2253298421

06-09-2017 Run

Run over lunchtime, following the route through the RB business park area and taking the route to Bernardo Center Dr.  My pace was slow and steady, felt fine at the end.  Felt the effort in my legs on the following day's bike ride.

Total distance = 3.80 mi
Elapsed time = 31:20
Total elevation gain = 159'
http://www.mapmyride.com/workout/2251341239

06-04-2017 Ride

Time trial route with John.  I didn't feel like I was riding faster than previously, but my time wasn't that bad.  Finished in 1:03:30.

Total mileage = 17.8 mi
Total elevation gain = 1060'
http://www.mapmyride.com/workout/2239086332

06-03-2017 Ride

Solo ride, nobody else wanted to get out on Saturday morning.  Headed through the neighborhood, keeping my pace above 10 mph on the climb up to RB Rd.  Took it over to Dove Canyon Rd and then down to Carmel Valley Rd.  Up the little climbs, then left onto Black Mountain Rd.  Down to the 56 bike trail, which I took down to El Camino Real.  Up to Del Mar Heights, there was another, faster rider who outpaced me and caused me to put in a bigger effort than I might have otherwise.  With lights, I got closer to him right before the drop down into the flats, where his steady pace proved too much for me to keep up.  Over to San Dieguito Rd, taking it over and up to Camino del Sur.  Left here, then right onto Paseo del Sur.  Over to Del Sur Ridge Rd and then right onto Lone Quail Rd and back to Dove Canyon Rd.  I wanted a few extra miles, so I turned right onto Camino del Norte and took it to Paseo Lucido.  I was starting to slow down by this time.  To Bernardo Heights Pkwy, then over to Bernardo Center Dr.  Back home via RB Rd to W Bernardo Dr and then Aguamiel Rd.

Later in the day, I rototilled the backyard to get it ready for new grass the following Monday, so I was pretty tired by the end of the afternoon.

Avg speed = 16.9 mph. Total mileage = 37.8 mi
Total elevation gain = 2800'
http://www.mapmyride.com/workout/2238226589

06-02-2017 Run

Posted long after this run.  Run while at work, over to Via Frontera by W Bernardo Dr, looping around and turning left onto Via Esprillo to get back to  Via del Campo.  Back to W Bernardo Dr, then over to the old running paths by Bldg 8, before heading back to the starting point.

Total distance = 2.85 mi
Elapsed time = 24:14

Pace = 8:30/mile
Total elevation gain = 65'

https://www.mapmyride.com/workout/2235299945

05-30-2017 Ride

Posted long after this ride.  Ride on a Tuesday evening, apparently no yoga.  Headed down by the park and up Pomerado Rd to Camino del Norte, up to Carmel Mountain Rd and onward, following the time trial route home from there.

Avg speed = 17.2 mph. Total mileage = 12.6 mi

Total elevation gain = 830'

https://www.mapmyride.com/workout/2228863280

05-29-2017 Ride

Ride with David Thompson and Jim Garrett on Memorial Day.  David and Christine were visiting from Reno, and I fitted out my old bike to ride for me, with David riding the new one.  We headed over the pedestrian bridge to BVP, and I kept an intentionally slower pace to stay with the others.  Up BVP to the 78 and then to Citrus Ave, taking it down to the trail that runs along the concrete river channel going through town.  At Velley Pkwy we stopped at a CVS so that David could buy a knee brace.  We rode down this trail to see the stretch that Escondido FUMC plans to adopt between Midway and Rose, it's not in terrible shape but it can definitely use some beautification.  Over to Broadway, then turning to ride to El Norte Pkwy.  We turned left here and kept on it until it turned into Borden Rd and out to Mulberry Dr to get over to Mission Rd.  At Woodland Pkwy, we rode over to the rail trail and got on it, taking it all the way to Quince St.  From there to 13th Ave and onto Centre City Pkwy.  Rode to Citracado Pkwy and then turned to get onto Escondido Blvd and El Ku Ave to connect with the bike trail in Kit Carson Park.  This time, we took it all the way back to BVP, then retraced our earlier route back home.  The old bike was kinda uncomfortable but behaved well enough.

Avg speed = 13.5 mph. Total mileage = 29.5 mi
Total elevation gain = 1180'
http://www.mapmyride.com/workout/2225366390

05-28-2017 Ride

Time trial route with Jim.  Nothing special, not very fast on this day.  Finished in 1:07:30.

Total mileage = 17.9 mi
Total elevation gain = 1060'
http://www.mapmyride.com/workout/2223038498

05-27-2017 Ride

Ride from my house with John, heading over the freeway and getting onto Via Rancho Pkwy, taking it over to Del Dios Hwy and down toward Rancho Santa Fe,  Turned onto El Camino del Norte and rode over to Rancho Santa Fe Rd, where we turned left for a change and rode to La Bajada, up part of that short little climb, then turned right onto La Noria, which I'd never ridden.  This turns into El Camino Real, and we stayed on it until turning left onto La Orilla to get over to Rambla de los Flores, where we turned right.  This road has a little bit of a climb to it, kinda steep just before we got to Linea del Cielo, where we jogged over to Calzada del Bosque.  Down and over to Via de Santa Fe to El Apajo and then left onto San Dieguito Rd.  Up this climb, where I felt pretty good on the second half and probably benefited from a tailwind.  Back home the normal way via RB Rd to W Bernardo Dr.  It wasn't a super fast ride for me, but I felt like my cycling form was in decent shape.

Avg speed = 16.7 mph. Total mileage = 34.0 mi
Total elevation gain = 2600'
http://www.mapmyride.com/workout/2221120598

05-23-2017 Ride

Posted long after this ride.  Ride in the evening to church for yoga, following the normal route there.

Avg speed = 17.2 mph. Total mileage = 10.6 mi

Total elevation gain = 730'

https://www.mapmyride.com/workout/2213541719

05-20-2017 Ride

Posted long after this ride.  This looks like it happened while we were up in Julian for a Spring church fellowship camp at Camp Cedar Glen.  I rode down to Farmer Rd and turned left onto Wynola Rd, which took me over to Banner Rd and the climb back up into downtown Julian.  Continued on the 78 down to Pine Hills Rd, where I turned and rode over to Eagle Peak Rd, veering off to the left there.  Stayed on that road until another veer off to the left onto Boulder Creek Rd, which took me to Engineers Rd.  This started the 5-mile climb to the top, tough as usual.  Dropped down to the 79, which I used to ride back into downtown Julian, and back to the camp via Main St to Farmer Rd.  I'm sure this was an adventure, a lot of climbing in 30 miles.

Avg speed = 14.1 mph. Total mileage = 29.9 mi

Total elevation gain = 3000'

https://www.mapmyride.com/workout/2206363988

05-16-2017 Ride

Posted long after this ride.  Ride in the evening to church for yoga, following the normal route other than turning left onto 2nd Ave and then over to Grande Ave via Ash St.  Normal way in from there.

Avg speed = 17.4 mph. Total mileage = 10.7 mi

Total elevation gain = 730'

https://www.mapmyride.com/workout/2198040272

05-15-2017 Run

Posted long after this run.  Run while at work, heading over to Via del Campo and on to the running path.  Looped around the running path and then retraced my steps.

Total distance = 2.99 mi
Elapsed time = 25:41

Pace = 8:34/mile
Total elevation gain = 128'

https://www.mapmyride.com/workout/2194320188

05-14-2017 Ride

Posted long after this ride.  Looks like a time trial ride, meeting up with Jim, and possibly others, at his house.

Avg speed = 15.3 mph. Total mileage = 18.3 mi

Total elevation gain = 1060'

https://www.mapmyride.com/workout/2191736588

05-13-2017 Ride

Posted long after this ride.  Ride from home, solo over to John's house. Headed up Azucar Way to Duenda Rd and then over to W Bernardo Dr, turning left at RB Rd to get to Bernardo Center Dr.  Down to Lomica Dr, taking it through that neighborhood to get over to Higa Pl and then right onto Pomerado Rd.  Over to Poway Rd and then to John's place the normal way.  From there, we headed up to the top of Pomerado Rd, then took it down into Scripps Ranch, staying on Miramar Rd all the way until Genesee Ave, riding up to N Torrey Pines Rd to get to the top and then down toward the coast.  Over to the 56 bike path via Carmel Valley Rd and El Camino Real, taking it back to Rancho Penasquitos Blvd and Poway Rd.  Over to Sabre Springs Pkwy, taking it back to Springhurst Dr and up to John's house.  After a break, I headed home.  Either I caught a ride with Jim or the app stopped tracking my route.

Avg speed = 12.5 mph. Total mileage = 43.2 mi

Total elevation gain = 2610'

https://www.mapmyride.com/workout/2189947685/

05-05-2017 Run

Posted long after this run.  Solo run through the neighborhood to Matinal Rd, turning left and heading to W Bernardo Dr.  Then to Poblado Rd, running from there back to Matinal Rd, where I turned right and headed back home through the neighborhood.

Total distance = 3.11 mi
Elapsed time = 25:50

Pace = 8:17/mile
Total elevation gain = 175'

https://www.mapmyride.com/workout/2171636204

05-02-2017 Ride

Posted long after this ride.  Not sure why I stopped capturing blog entries for rides in May, but there it is.  This was a weird ride, on a Tuesday afternoon, heading down by the park and over the freeway to BVP, taking it up to Encino Dr and then to 17th Ave.  Left there to get over to Juniper St, turning left on Grand Ave and taking it over to Centre City Pkwy.  Down to Felicita Ave, turning right there and getting to Via Rancho Pkwy to head back to the freeway and the normal way home from there.

Avg speed = 16.3 mph. Total mileage = 16.2 mi

Total elevation gain = 970'

https://www.mapmyride.com/workout/2166303296

04-30-2017 Ride

Time trial ride with John.  For the most part, I dialed my exertion level back, going slow on the gradual climbs up Pomerado Rd and Sabre Springs Pkwy / Rancho Carmel Rd.  I did push it on the last little climb on Camino del Norte and felt pretty good at the top.  Finished in 1:04:50.

Total mileage = 17.9 mi
Total Elevation = 1040'
http://www.mapmyride.com/workout/2160400916

04-29-2017 Ride

Solo ride initially over to John's house, following the normal route.  I pushed the pace on the little climb over the freeway and generally kept up a good pace throughout, including keeping it over 10 mph on the last climb up to his neighborhood.  We met up and headed up to Scripps-Poway Pkwy, turning right and taking up and then down to Mercy Rd.  Over to Black Mountain Rd, turning left and riding up to Mira Mesa Blvd.  We turned right and stayed on the 4th of July ride route down into Sorrento Valley and over to El Camino Real.  I also put in a decent effort riding up this stretch.  Down to San Dieguito Rd, which we took to Camino del Sur.  I was also able to keep it above 10 mph on the Three Witches climb, but the last stretch was definitely a challenge to keep my pace up.  Turned right and headed to the 56 bike trail, with a brief stop at a gas station to wash some blood off my leg.  Bike trail back to Rancho Penasquitos Blvd, again keeping it above 10 mph on the little climb before Black Mountain Rd.  Over to Poway Rd and right on Springhurst Dr to get back to his house.  I was much slowed on this climb the second time, feeling a little tightness in my right hamstring.  Stopped for a soda at his house, but it was getting hot, so I kept riding.  Back the normal way, except for the little jog on Oak Knoll Rd to get to Pomerado Rd.  Took the route on RB Rd to W Bernardo Dr back home, battled some swirling winds that made it a little more difficult at times to keep up a good pace.  Even still, this was my best sustained ride in a long time, good average speed over a long distance.

Avg speed = 17.3 mph. Total mileage = 54.8 mi
Total elevation gain = 3480'
http://www.mapmyride.com/workout/2158779764

04-26-2017 Ride

Solo ride after work, Ann was at the hospital with Melissa after her husband Pat collapsed and had to be admitted.  Down by the park and over to Highland Valley Rd, riding the flats and the beginning of the climb before turning around just before it began to get steeper.  Back to Pomerado Rd and up to Higa Pl.  I rode around this retirement neighborhood to explore it a little bit before exiting back onto Pomerado Rd via Nacido Dr.  Back to RB Rd, keeping on it until I turned right onto Olmeda Way, then onto Capilla Rd and left on Poblado Rd.  Stayed on it until I turned back onto Azucar Way.  Pretty good ride, decent average speed.  I used Strava to track the ride, and I wasn't as impressed with its features.

Avg speed = 17.3 mph. Total mileage = 16.8 mi
Total elevation gain = 800'
https://www.strava.com/activities/959640499

04-23-2017 Ride

Nobody else was available to ride on Sunday morning, so I headed out solo, up Aguamiel Rd to Duenda Rd and then right on W Bernardo Dr.  Up the climb to ride by work, keeping my speed above 10 mph with something of a struggle.  Over to Bernardo Center Dr, staying on it and Carmel Valley Rd until I turned onto Camino del Sur.  Down to the 56 bike trail, heading west down to Carmel Valley Rd.  I probably had a little bit of a tailwind here, because I did okay on the slight uphill section.  Back to Camino del Sur, slowing down a bit but again maintaining my speed above 10 mph.  Back to Paseo del Sur, turning right to take this road through the neighborhood and back onto Camino del Sur by Target.  Then a left onto RB Rd, with some slowing on the stretch up before dropping down the hill to W Bernardo Dr.  Home the normal way from there.  I tried to keep up a steady effort throughout the ride and did okay.

Avg speed = 16.9 mph. Total mileage = 25.0 mi
Total elevation gain = 2010'
http://www.mapmyride.com/workout/2145185435

04-22-2017 Ride

Solo ride down to Qualcomm Stadium to meet up with Ann and others for a trolley ride downtown to participate in the March for Science.  Headed to Matinal Rd and then to Poblado Rd to get to W Bernardo Dr.  Then onto RB Rd to get to Bernardo Center Dr and a ride through the retirement neighborhood over to Pomerado Rd.  Pretty good riding here, no complaints on this stretch to the base of the climb to the top of Pomerado Rd.  I was really slow on this climb, generally as expected but even slower.  Down to Kearny Villa Rd, staying on it all the way to Aero Dr.  It was mostly flat and downhill from the top of Pomerado to the finish.  Down Murphy Canyon Rd to the bike trail that links to San Diego Mission Rd and then into the parking lot.  Average speed was fast because of the net downhill and the absence of very many climbing sections.

Avg speed = 18.1 mph. Total mileage = 26.5 mi
Total elevation gain = 1110'
http://www.mapmyride.com/workout/2143371596

04-18-2017 Ride

Ride to yoga from home, taking the normal route up BVP but using a different way to get onto Grand Ave.  I didn't feel bad but my speed wasn't great.  Needs more work.  Finished in about 38:00.

Total mileage = 10.5 mi
Total elevation gain = 730'
http://www.mapmyride.com/workout/2136022763

04-15-2017 Ride

Solo ride over to John's house, it was a little chilly at the start but not noticeable after I got moving. Over to W Bernardo Dr and up to RB Rd, taking it to Pomerado Rd and then following the normal route to his house via Alpine Terrace.  Met up with him, and we headed up to Scripps-Poway Pkwy, which I hadn't ridden in a long time.  It was a chore on the climbs for sure, the toughest I have worked in a while.  Then we headed toward Ramona, turning left onto Highland Valley Rd and riding up past the elementary school before turning onto Archie Moore Tr to get over to Archie Moore Rd.  This road has a sharp little climb on it that slowed me down too.  Back to the 67, where we retraced our route on the return to John's house.  I had a short rest and a diet soda, then headed home the normal way via Bernardo Center Dr.  I felt pretty good on the ride from John's, aided perhaps by a tailwind for much of the way.

Avg speed = 16.2 mph. Total mileage = 51.4 mi
Total elevation gain = 4020'
http://www.mapmyride.com/workout/2128334285

04-12-2017 Ride

Solo ride after work, heading through the neighborhood to RB Rd.  It was windy, with the wind generally coming from the west.  Out to Camino del Sur and up to Carmel Valley Rd, where I turned left and started heading back.  This was a low-energy ride for me, just couldn't build the motivation to put in a high level of effort.  Back to Dove Canyon Rd, taking it to RB Rd and then down to W Bernardo Dr before heading home the normal way from there.

Avg speed = 15.9 mph. Total mileage = 16.8 mi
Total elevation gain = 1430'
http://www.mapmyride.com/workout/2122834250

04-09-2017 Ride

Solo ride on a Sunday morning, nobody else was available to ride.  Headed through the neighborhood to Matinal Rd and up to W Bernardo Dr.  Then to RB Rd, turning left and heading up to Pomerado Rd.  I was pretty much making up the route as I went, especially in the early part.  To Rios Rd, taking it to its end and then turning left and another left to get back to Summerfield Ln and over to Espola Rd.  From here, I rode up by the high school and then down to Twin Peaks Rd, turning right and taking it to Midland Rd.  Over to Poway Rd, turning right and riding down to Pomerado Rd.  From here, I rode back to RB Rd and then home the normal way via Duenda Rd.  Felt okay, although there weren't any climbs to speak of on this ride, just some ups and downs.

Avg speed = 17.3 mph. Total mileage = 19.7 mi
Total elevation gain = 930'
http://www.mapmyride.com/workout/2115542582

04-08-2017 Ride

Ride from my house, with John, out toward Escondido, taking the freeway on a cloudy day where we occasionally had some mist (nothing heavy).  Out BVP all the way to Valley Pkwy, then up the grade on Valley Center Rd.  I really got a good gauge of my lower overall cycling fitness level on this climb, which was a struggle, even on the comparatively mild grades.  Onto Woods Valley Rd for more climbing (with some breaks) up to the high point in the ride, just after we turned right onto Lake Wohlford Rd.  From there, it was generally downhill, probably also with a little help from a tailwind, as we rode through the little village and then down the steeper grade to get back to Valley Pkwy.  From here, we retraced our route back over the freeway, getting onto Pomerado Rd to add some more miles.  I was generally okay on this slight incline, legs feeling fine and just needing to build up my fitness level.  Up to Higa Place, then through this neighborhood onto Lomica Dr and back to Bernardo Center Dr.  From there it was home via the Duenda Rd route, tired at the end but my leg muscles weren't cramping.

Avg speed = 16.4 mph. Total mileage = 39.4 mi
Total elevation gain = 2680'
http://www.mapmyride.com/workout/2112349292

04-02-2017 Ride

Time trial route with John, trying to ride at a little faster pace than recent times with Jim.  I was somewhat successful, but I could tell the effects of the previous day's ride on my ability to maintain a steady high output.  Finished in 1:05:40.

Total mileage = 17.8 mi
Total elevation gain = 1060'
http://www.mapmyride.com/workout/2100011402

04-01-2017 Ride

Ride from the Park&Ride off of Ted Williams Pkwy over to John's house, going slow up the last hill.  We headed together up to the top of Pomerado Rd and then down to Kearny Villa Rd.  Stayed on this road until we turned right onto Balboa Ave for the ride down to Soledad Mountain Rd.  It had been awhile since I tackled longer climbs like this, and I was generally slow on the way up, but not terribly so.  It's about 4 miles, with a couple of places where it levels off to give you a little bit of a break.  To the cross, where I waited for John to catch up, then we headed down Via Capri to Hidden Valley Rd and Torrey Pines Rd.  I was okay on this less intense climb, keeping it above 10 mph for most of the way.  Turned right onto La Jolla Village Dr, where I dialed it back some and rode around John's pace for awhile.  Onto Miramar Rd, where we had a little bit of a tailwind.  John was slowing down by this time, and I kept getting out in front, then dialing my pace back so he would catch up.  Again, a slower pace up Pomerado Rd, particularly at the top.  Back to his house the normal way, a quick soda, then I headed back to my car.  I was worried that my legs would start giving me trouble on the last stretch, but they held out, with not much left in the tank at the end.

Avg speed = 15.5 mph. Total mileage = 45.2 mi
Total elevation gain = 2980'
http://www.mapmyride.com/workout/2097695972

03-31-2017 Run

Solo run over lunch at work, it was a nice day, a little warm but not too much.  Headed over to Via del Campo, then ran down to the trail through the old Sony tech park area.  I took the trail in such a way that it dropped me into a parking lot that connected with Via del Campo Ct and back to Via del Campo.  Back to work by essentially retracing my route.  Felt okay, legs were a little sore on the following day but not too bad.

Total distance = 2.91 mi
Elapsed time = 24:15
Total elevation gain = 115'

https://www.mapmyride.com/workout/2096055134

03-26-2017 Ride

Time trial route with Jim.  I rode generally at his pace, with just the uphill stretches from Sabre Springs Pkwy to W Bernardo Dr being places where I had some separation.  Finished in 1:08:20.

Total mileage = 17.7 mi
Total elevation gain = 990'
http://www.mapmyride.com/workout/2085203396

03-25-2017 Ride

Solo ride initially over to Dave's house, taking the pedestrian bridge because it was still fairly dark.  Over BVP to Beethoven Dr, then up to the bike trail through Kit Carson Park that connects with El Ku Ave and then Escondido Blvd.  Up to Citracado Pkwy, then onto Centre City Pkwy to get to Brotherton Rd and Alexander Dr.  Met up with Dave, John, and Jim, and we headed back over to Centre City Pkwy to head north, taking it up to Deer Springs Rd.  Over to Twin Oaks Valley Pkwy and then to Buena Creek Rd for the little climb up and nice downhill to Santa Fe Ave.  I got out ahead of the others a couple of times, nothing too far.  Once we got onto Mission Rd, my pace generally matched some of the others who were willing to ride out front, mostly Jim and John.  Back into Escondido and onto Centre City Pkwy, to take it to Felicita Ave and Redwood St, back to Dave's house.  Delicious smoothie, then it was home the normal way.  I could feel my leg muscles tightening up a little on the climb before the park, but they held out for the last climb.

Avg speed = 15.9 mph. Total mileage = 36.8 mi
Total elevation gain = 1760'
http://www.mapmyride.com/workout/2083406768

03-15-2017 Run

Posted long after this run.  Run while staying at the Leonardo Hotel in Rehovot.  This time, I ran down Weizmann St into the outskirts of Rehovot before turning right onto the 410 and taking it to Etzel Rd, where I turned right again.  This leads back to the entrance into the Weizmann Technology Park, where I turned at the street leading up to the train station to finish off the run.

 
Total distance = 2.69 mi
Elapsed time = 23:07
Total elevation gain = 109'

https://www.mapmyride.com/workout/2065289993

03-14-2017 Run

Posted long after this run.  Run while staying at the Leonardo Hotel in Rehovot.  Ran down by the HP Indigo site and then back via HaMada S to the 412, heading up to the turn to get to the train station and then looping around before getting back to the hotel.

 
Total distance = 2.01 mi
Elapsed time = 17:28
Total elevation gain = 58'

https://www.mapmyride.com/workout/2063464766

03-05-2017 Ride

Time trial ride with Jim.  It had misted a little bit in the early morning, but we decided to ride anyway and be prepared to turn back if the rain started.  Overcast, which helped with the coolness, although it didn't warm up that much at all during the ride.  I didn't push the pace much except for the little climb up to the hospital and the section on Sabre Springs Pkwy.  Other climbs were negotiated but not with a lot of extra effort.  Finished in 1:06 and change.

Total mileage = 17.9 mi
Avg heartrate = 136 bpm
Total elevation gain = 1060'
http://www.mapmyride.com/workout/2045255252

03-04-2017 Ride

Ride from home with John, it was a little cool at the start but generally pleasant throughout the ride (not hot).  We headed down to W Bernardo Dr and then took a right on RB Rd to head out to Camino del Sur.  I was feeling okay, not super fast and still working on my cardio.  Over to Carmel Valley Rd, turning right and riding down to Rancho Santa Fe Farms Rd, where we also took a right.  We hadn't been this way on this road, and it has a short, fairly steep climbing section before it connects with Rancho Diegueno Rd, which we took to get to San Dieguito Rd.  Turned left and rode over to El Camino Real to get over to Via de la Valle.  From here, it was back up to Paseo Delicias / Del Dios Hwy.  John was slow on the climbs, but we rode together on the other sections.  The wind was in our faces as we climbed up the initial sections toward the dam, and I was really slow, a little back pain toward the top by the dam due to the exertion.  I was surprised to see that the water level was below the dam spillway, guessing that they had been releasing water from the dam in a controlled manner.  I was able to keep my speed above 10 mph on the second climbing section up to Via Rancho Pkwy.  Hooked up with John after the turn, then we headed back home the normal way from here.  I felt okay on the last climbs, a little slower than usual but no leg cramps.  Again, I could push at high output for awhile but couldn't sustain the high exertion for a long term.  Need to get out more frequently during the week for workouts.

Avg speed = 16.1 mph. Total mileage = 35.1 mi
Avg heartrate = 146 bpm
Total elevation gain = 2630'
http://www.mapmyride.com/workout/2043693407

02-26-2017 Ride

Stationary bike ride in the  morning before church, it was raining outside.  Watched a Netflix show, Travelers.  Put in a better cardio effort on this workout than the last time on the stationary bike.  But it was a workout, and I was sweating up a storm.  Standard classic hill-climbing routine.

Level = 11
Time = 1:00:00
Total mileage = 21.3 mi
Avg heartrate = 157 bpm
Total calories burned = 690

02-25-2017 Ride

Rode up to Jim's house, then caught a ride with him over to John's house.  I hadn't ridden in a couple of weeks and didn't want to overdo it.  It was chilly at the start, particularly during the ride downhill.  We all headed down to Poway Rd and then over to the 56 bike trail.  Took it down to El Camino Real and then over to the coast highway via Carmel Valley Rd.  Over and up Torrey Pines, slow going for me but I was able to keep my pace above 8 mph.  Waited for the others at the top, then we headed over to Genesee Rd to get to Eastgate Mall and Miramar Rd.  Jim was starting to slow down, but John and I kept a faster pace until we got to the bottom of the climb up Pomerado Rd.  Then I slowed down and rode with Jim for awhile until the last little ascent.  Back to John's house the normal way.  Felt fine at the end, no muscle cramping.

Avg speed = 15.5 mph. Total mileage = 32.2 mi
Total elevation gain = 1980'
http://www.mapmyride.com/workout/2030910377

02-18-2017 Run

Posted long after this run.  Run while visiting Mom in Crosby, heading around various neighborhood streets, including heading out Foley Rd and back.

Total distance = 4.52 mi
Elapsed time = 37:53
Total elevation gain = 79'

https://www.mapmyride.com/workout/2015622857

02-16-2017 Run

Posted long after this run.  Run while visiting Mom in Crosby, heading around various neighborhood streets.

Total distance = 4.10 mi
Elapsed time = 34:19
Total elevation gain = 102'

https://www.mapmyride.com/workout/2012184131

02-08-2017 Run

Posted long after this run.  Solo run at work, going counterclockwise twice around the outside running path.

Total distance = 3.00 mi
Elapsed time = 24:17
Total elevation gain = 179'

https://www.mapmyride.com/workout/1998450065

02-05-2017 Ride

Time trial ride with John and Jim, meeting Jim at his house.  I decided to treat it as a "true" time trial and push my pace throughout the ride.  Good stretches of riding on the gradual climb on Pomerado Rd and down to Poway Rd, as well as on the Poway Rd stretch (not going all out here).  I worked hard on the Sabre Springs Pkwy section, but I slowed down toward the ends of the little climbs, just not enough endurance to keep up a fast pace for extended periods of time.  The latter part of the ride, from Rancho Carmel Dr onward, was a chore for me to push through my tired legs and gut out giving it my best effort.  Finished in 1:01:25, giving me hope that, with some additional fitness training, I can once again break the hour barrier.  That's a near-term goal for me to target.

Total mileage = 17.9 mi
Avg heartrate = 148 bpm
http://www.mapmyride.com/workout/1992217715

02-04-2017 Ride

Ride with John from home over to the Park & Ride by the mall, taking the freeway.  It was overcast, but there was some blue in the sky.  Temperature cool but not cold.  We met up with Joe and continued on Beethoven Dr to BVP, then headed over to San Pasqual Rd to get into the valley.  I kept my pace dialed back a little bit but still got out in front of the others.  Over Old Milky Way to get to the 78, which we took out to Bandy Canyon Rd.  This stretch of road was crowded with cars and a little sketchy.  Slow and steady up the climb on Bandy Canyon Rd, not feeling like I was dying but not fast either.  Over to Highland Valley Rd, taking it down and across to Pomerado Rd.  Joe headed back at this point, while we turned south and continued the ride.  Up to Ted Williams Pkwy and over to Rancho Carmel Dr.  Rode to Carmel Mountain Rd and turned right, and from here we followed the Sunday time trial route, although not quite as fast.  Felt good at the end.

Avg speed = 16.1 mph. Total mileage = 34.5 mi
Avg heartrate = 131 bpm
Total elevation gain = 2060'
http://www.mapmyride.com/workout/1991412092