12-20-2025 Run/Ride

Woke up around 5:45 and got up shortly after. I had some cereal and a banana for breakfast, then I got ready for the Charlie Brown Christmas 5k Run at Kit Carson Park with Caleb. It was cool and foggy when I left the house, the ride across the freeway was a little chilly. We got there early enough that parking was no problem, chatted for a while about recent parties and events attended. Avi found us in the crowd, and we talked to him and Dawn for a while and ended up starting the run around the same time as them. It was a slow shuffle at the beginning, lots of people crowding onto narrow sidewalks. We ran for a while, then Caleb got out of breath and we walked. A little more running, then a longer walk as we climbed a number of hills on the course (there was a total elevation gain of 230', which is a fair amount for this distance). Some intervals of jogging followed by walking until we were about at the 2.5 mile mark. From there we jogged the rest of the way in, and Avi snapped some pictures of us at the finish line. Easy pace for me, Caleb was huffing and puffing from the exertion, since he didn't train much for the run. Still, it was a nice time, hoping to do more of these events with him. It was a bummer that I didn't start my watch as we began the run, even though I thought I hit the button. But I got the pertinent information from the race website, so not a huge loss.

Avg pace = 14:51/mi

Total distance = 3.15 mi

Elapsed moving time = 46:46

https://www.strava.com/activities/16796839073

I chatted briefly with Avi and Dawn after the run, then Caleb and I headed over to Chito's Taco Shop off Via Rancho Pkwy for a late breakfast / early lunch, which was my Christmas present from him. Was a nice conversation, and the huevos rancheros platter was surprisingly good. I got home around 10:00, made some coffee to help me warm up a bit. I watched some TV and then did some minor chores, including scanning, sizing, and mounting my latest Bisikleta certificate in the cheap picture frame I'd bought the previous day. In the afternoon I had a longer nap, kept waking up and falling back asleep. Not sure why I was so tired. I decided to go for a short ride in the afternoon, partly to offset the nap. Headed down by the park, then up Pomerado Rd to RB Rd, turning left there. At some point I picked up the tempo and made it more of a workout. Pushed harder on the second half taking Espola Rd to Twin Peaks Rd and then back to Pomerado Rd. Home the normal way from there, via W Bernardo Dr. I'm not sure if I'm going to feel the effects of the harder push on tomorrow morning's ride.

Avg speed = 17.5 mph. Total mileage = 17.0 mi

Avg power = 166 W. Weighted avg power = 192 W

Total elevation gain = 930'

Avg heartrate = 125 bpm (Coospo)

Relative Effort = 25

Training Load = 80

Intensity = 87%

https://www.strava.com/activities/16797970826

Got home and had time to swap out the tires on my Canyon for some old 23 mm Gatorskins that look like they have a little life left. Around dinner I watched some TV, then put together a birthday email for Dennis Martin, who turned 73 today. Had a shower after that and read for a bit in the evening.

12-19-2025 Ride

This ride had an annoying start. When I went out to my bike I noticed that my front tire had a sidewall tear, enough for the tube to be sticking out. So I replaced the tire with an old one with some mileage left on it and headed out through the neighborhood. Then the extended route through the 4S Ranch neighborhood, stopping by the water tower to take a picture of a great nativity scene featuring a kneeling Santa. To CdS, taking it to the 56 bike path, including a detour through that Del Sur neighborhood to the right of CdS. I saw that the bike path was going to be closed for a marathon race on Saturday and let the Bisikleta riders know. Then I rode down to ECR and headed south. At this point I stopped my ride and restarted it, attempting to get my power meter to connect. No luck, so I replaced the battery and that did the trick. Up ECR to Carmel Mountain Rd, continuing up to the top, where I stopped at that little park to pee before turning onto Del Mar Mesa Rd and riding to Carmel Country Rd. Down the hill and back to the 56 bike path, taking it up to Carmel Valley Rd. Rode this back to CdS, trying to push the pace on the last little climb but getting frustrated when my chain dropped and I had to stop to put it back on. Back CdS to Paseo del Sur, taking this over to Del Sur Ridge Rd and riding over to Lone Quail Rd. From there, I took the normal route back via RB Rd and W Bernardo Dr. This was a fairly easy-paced ride, didn't push too hard at any time and took it slow at other times.

Part 1

Avg speed = 16.1 mph. Total mileage = 19.7 mi

Estimated avg power = 128 W

Total elevation gain = 940'

Avg heartrate = 113 bpm (coospo)

Relative Effort = 19

https://www.strava.com/activities/16786177442

Part 2

Avg speed = 15.9 mph. Total mileage = 21.3 mi

Avg power = 155 W. Weighted avg power = 176 W

Total elevation gain = 1420'

Avg heartrate = 128 bpm (Coospo)

Relative Effort = 40

Training Load = 95

Intensity = 80%

https://www.strava.com/activities/16786745132

When I got home, I watched a little TV, showered, then got ready to run some errands. T Mobile had a promotion for a cheap large cheese pizza that I cashed in, so I rode over to east Escondido and picked up my pizza. Had to hunt around for a while to find a suitable place to sit and eat, but I was successful. Then I rode over to the thrift store on Valley Pkwy and was able to find a cheap picture frame to mount my latest Bisikleta certificate in the garage. Then I rode to the See's candy shop on Valley Pkwy and bought some for Ann for Christmas, no California brittle unfortunately. Last stop in Escondido was at Dick's Sporting Goods, where I picked up my shirt and number for the Charlie Brown Christmas run with Caleb on Saturday morning. Home from there, where I had a rest for a bit, including a little nap, then read as well. We (Ann) drove down to Encinitas in the late afternoon, intending to go to Moonlight Beach and see the sunset. But it was quite foggy, so no chance to see the sun. Instead we drove to Leucadia and had dinner at La Especial Norte. My bean and rice burrito was pretty good, nothing really special. We had some time before the show started, so we drove to downtown Encinitas, parked on a side street, and had a drink at the 1st Street Bar. Then we walked to the La Paloma Theater for the Melody League Christmas Show, a benefit concert for the Switchfoot Bro-Am Foundation. At the concert we met Darrin and Terry Eaton, friends of Yosi Boublil. Ann talked to Terry at the concert where we saw Sean Watkins and The Lonesome Roses. They are nice people, and it's a small world that we both know Yosi. Here was the concert line-up:

    Titus Houg
    Shua and Marcus Patterson
    Molly Pardin, Matthew Wright
    Jordy Searcy
    Telephone Friends, featuring John Van Deusen
    John Foreman (lead singer for Switchfoot) and Friends

All of the performers were good, and the concert was over two and a half hours long. The theater itself is pretty run-down, and the seats weren't comfortable, but we still had a really good time. Will look forward to making this an annual event to attend the concert. I drove home, taking a route that was more well-lit, perhaps a little longer but easier to navigate.

12-18-2025 Swim

Slept pretty well and long, for me (<!>). I was supposed to meet Avi at the WWC for a swim at 9:30 instead of our usual time, so I had the opportunity to move the tables and chairs into the garage, eat a little breakfast, and generally chill. Got ready for my swim and rode over there. He told me about the numbness and tingling he has been experiencing on his left side, no clear diagnosis yet, but it has been getting slowly and steadily better with time. My camera wouldn't turn on, low battery, so I don't have accurate times for the intervals below, just estimates. Estimated total workout time is 29:37, not including breaks.

Warmup 250

    4:45

5 100s at 2:00 intervals

    1:40

    1:45

    1:50

    1:50

    1:45

6 50s at 1:00 intervals

    0:46

    0:50

    0:50

    0:50

    0:50

    0:47

100 with breaststroke, backstroke, breaststroke, and freestyle

    2:20

2 stroke-lengthening 100s

    2:00

    2:00 (with pull buoy)

Cool-down 250 (with pull buoy)

    4:49

Avg pace = 1:51/100 yds (Estimated, not counting pauses)

Total distance = 1600 yds

Elapsed moving time = 29:37 (Estimated)

Avg heartrate = 126 bpm (Zepp, including pauses)

Relative Effort =  51 (possible)

SWOLF = 56 (including pauses)

Avg stroke rate = 20 bpm

Avg pull distance = 2.18 yds

https://www.strava.com/activities/16779185126

Had something to eat when I got home and watched a little TV before loading the tables and chairs into the car and returning them to Perse at his house. I finished watching the TV show when I got home. Had a little nap in the afternoon, after Ann went to Mah-Jongg. Then I went downstairs and worked on the garage, intent on doing a deeper search for my Google TV puck. Of course, I found it within about 5 minutes of looking for it, which was fantastic. Spent a fair amount of time cleaning up that corner of the garage, which was dirty and disorganized. I also went through the solar lights, old and new, that we have used for camping, to see which ones work and which ones don't. I have put rechargeable batteries in all of them, and I will wait to see if the batteries charge before throwing others away. In the evening, Ann and I went down to La Jolla Playhouse to see Burnout Paradise, a semi-comedic show featuring four people on treadmills performing various tasks and activities while trying to clock running 12 miles as a team. I didn't know what to expect, but the show was incredibly entertaining, frenetic, funny, and in some ways exhausting. These four runners took turns at four stations: cooking a meal for two audience members, writing a grant proposal, performing individualized entertainment, and humorously completing a series of random tasks. The show lasted about an hour, and it was basically non-stop other than for breaks to change places. Very quirky and original, we both loved it. Home after that, I was still hungry so had a bowl of cereal before I went to sleep.

12-17-2025 Walk

Got up, pretty good night's rest, no eating in the middle of the night. Got ready for the bus ride downtown and scootered over to the RB Transit Center. No problems getting downtown and to the courthouse, where I dropped off my lunch in the jury room and then waited by the courtroom. At the lunch break, I ate my lunch in the jury room and then went for a walk around downtown, taking Kettner Blvd down to Market St and then walking through the Gaslamp Quarter, eventually getting as far east as 10th Ave before I started heading back, mostly on Broadway. The bus ride after the afternoon court session ran into heavier than usual traffic on I-15, so I was late getting back to my scooter. Rode it, also in heavy RB traffic, over to Mongolian Stir Fresh to have dinner with Ann, John, Vivian, Jayden, Jim, and Krista. This restaurant is closing on Sunday, so it was our last chance to eat there. Food was decent, I ended up speaking mostly with Jim and Krista about our travels. I found out that Krista grew up in Jersey Village and went to Baylor, so we swapped some stories about our university days. That was fun. Rode home and then watched some TV before heading to bed.

12-16-2025 Walk/Virtual Ride

Slept okay, got ready to head downtown for jury duty. No issues to get down there, drop my lunch in the jury room, and arrive at the courtroom. I talked to another juror who worked for HP, and we shared our work and travel experiences. Was in court in the morning, then I ate my lunch in the jury room before going for a short walk around downtown. I walked over to the Civic Center Plaza, where there was supposed to be music and food carts, but it was really disappointing, so I didn't stop. Got some gummy bears at Ralphs and headed back to the courtroom for the afternoon session. The bus ride home was also uneventful, we had dinner, then I went into the garage to set up my trainer for a workout. It was frustrating because I was inefficient in getting what I needed for the workout. I couldn't find my Google TV puck, not sure where I put it, also very frustrating. But I got it set up, then rewatched an episode of Ozark on my garage Roku while I rode at tempo for an hour. It took some time to get up to tempo, and I started to run out of gas in the last 10 minutes.

Avg speed = 19.5 mph. Total mileage = 21.2 mi

Avg power = 168 W. Weighted avg power = 182 W

Total elevation gain = 100'

Avg heartrate = 137 bpm (Coospo)

Relative Effort = 60

Training Load = 72

Intensity = 83%

https://www.strava.com/activities/16764104540

I was soaked through at the end, so it was strenuous. Had a shower after I was done and then cooled down before reading a little bit prior to going to sleep.

12-15-2025 Run

Slept okay, was asleep early but got up hungry a little after midnight. So I went downstairs and had some cereal. Back to sleep after that. I went for a run in foggy weather after I got up, the 5k route down by the park and back. Right leg felt a little better than it has in past runs, I'm still taking it easy on my pace.

Avg pace = 8:50/mi

Total distance = 3.22 mi

Elapsed moving time = 28:27

Avg heartrate = 121 bpm (Coospo)

Relative Effort = 6

https://www.strava.com/activities/16749216460

Shaved and showered when I got home, I had to rush a bit. Ann made coffee for me, which was nice. I cleaned the pots and pans and tidied the kitchen before packing a lunch and heading out. Got to the Transit Center in plenty of time, there are two others, Phil and Tui, who are on the jury taking a bus from this same location. Ride downtown was uneventful, I put my lunch in the jury room refrigerator this time and got to the courtroom around 8:35. The day in court went basically as planned. I spent the lunch break in the jury room, eating, looking at my phone, and reading. Straightforward ride home and a fairly quiet evening, where I watched some TV before heading to bed.

12-14-2025 Palomar East Grade Ride

This turned out to be a pretty good day on the bike. I took my time getting ready for the ride, unloaded all of the drinks from the coolers and packed them back up. I bought way too much beer and soda, when will I ever learn? Did some more clean-up from the party, then I packed my stuff into my backpack and met John, who showed up around 8:00. We loaded the bike into the back and were off, got to the La Jolla Trading Post store off the 76 a little after 9:00. Had a good conversation on the way there, talking about sports mostly. I bought a coffee (only $1.35) at the general store and had a pee. Paula and Catalin showed up around 9:40, and we were rolling a little after 9:30. There was a short downhill on the 76 heading east before it started with a gradual climb. I initially kept my pace dialed back, and Paula was there behind me for the first several miles. Eventually she couldn't hold the pace and dropped back without me knowing it. I kept going and then stopped to wait for her and the others at the turn onto East Grade Rd. We took a couple of photos and then started up the climb, getting to a point where there was a decent view of Lake Henshaw. Stopped and took a group photo there, then we continued on. Paula and I were out front, and she and I stopped for another photo a little further up, before the road turned away from the lake. We rode together and in front of the others for the first four and a half miles, where it flattened out and briefly descended. We stopped there and waited for Catalin and John to show up. They kept going, and we rode to catch up to them. Around this time, I stopped to pee, getting behind the others again. When I got back on, I picked up my speed and rode closer to my normal pace for the second half of the climb. I was about a minute and a half slower on the second half than my PR but felt like I put in a good effort, setting a number of PRs on the smaller segments comprising the second half. I waited quite a while at the split for the road to the county park for, initially, Catalin and, later, Paula and John to show up. Catalin and I chatted while we were waiting. We rode down to Mother's Kitchen and took a short break there, taking some photos. I also had another pee. Then we rode to the Observatory. I ended up setting a PR (15:47, 211 W, 152 bpm) on the two and a half mile climb up to the Observatory, felt pretty good on the climb, and it was a good day for riding. This was the third fastest time ever on Strava for my age group, that was nice. I waited by the entrance to the Observatory grounds for the others to get there, then we rode, slowly, on the path up to the Observatory. We rode around the Observatory to take a picture of it in the sun, then Paula and Catalin went in to see it, they had never been inside. Some more pics out front, then we started heading back. I put my arm warmers on, was glad I did, since it was cool in the shade on the descent on Canfield Rd. Right near the bottom Catalin hit a rock in the road and got a flat on his front tire. John rode ahead while I helped him fix the flat, then the three of us rode the one and a half mile climb back to Mother's Kitchen. On the way up I stopped to take a picture of the Observatory from a distance, and I still ended up setting a PR (10:34, 205 W, 149 bpm) for this climb. That put me sixth all-time in my age group, would have been higher if I hadn't stopped to take the photos. Got to the top and waited with John for the others to show up. We had a very short break and then headed down South Grade Rd. I was seven seconds off my PR for the descent, decent weather but riding from bright sunlight into heavy shadow slowed me down somewhat. John came down next, then Paula followed by Catalin. We rode the last three and a half miles back to the cars, I was out in front and pushing a little harder on any of the flat or slightly ascending sections. John wasn't too far behind.

Avg speed = 13.2 mph. Total mileage = 37.9 mi

Avg power = 129 W. Weighted avg power = 167 W

Total elevation gain = 4430'

Avg heartrate = 131 bpm (Coospo)

Relative Effort = 109

Training Load = 187

Intensity = 76%

https://www.strava.com/activities/16744666863

After the ride, which was very successful for all, we had cake that Catalin had made along with sodas and a chat. Then John and I drove back home, talking a little about the back story of Jayden and his IVF origins in Malaysia. Surprisingly, I wasn't starved when I got home, ate a little bit and was fine. I watched some TV before dinner and caught up on blogging after that. Read some in the evening before turning in.

12-13-2025 Ride

Slept pretty well but got up a little early (<>). I got ready for the Bisikleta ride, which was a shorter one because of the Christmas party. I left early enough to be able to ride through the neighborhood and then take the new extended route through the 4S Ranch neighborhood. When I got to the 4S Target, Perse was the only other rider in the parking lot, and I was concerned that it would be a very light turnout. But people started showing up, and by the end we had ten riders, more than we have had in a while. Here were the riders who started with us: Perse, Ray, Jed, Arnold, James, Kamal, Aaron, Fritz, and Cam. It was a little foggy when I had ridden over, and as we rode out CdS we started seeing some of this foggy layer. Wasn't too long before Aaron zoomed out in front of us, he needed to ride quickly to get home and go pick up his son from UCR. The fog got thicker and mistier as we turned onto San Dieguito Rd, and it was thick, with wet roads, at the bottom of the hill. Right on El Apajo, and over Via de Santa Fe to Calzada del Bosque, taking it up to Linea del Cielo. The pace was about average up to the climb, and I got out in front and pushed it a bit. Cam was able to stay fairly close to me, and others, Arnold next, made it to the top. I ended up setting a PR (4:09, 262 W, 148 bpm) on this climb, which is the third-fastest ever on Strava for someone in my age group, pretty cool. We took Linea del Cielo nearly into downtown RSF, turning left on El Fuego to bypass the village and get over to La Granada. A left turn there and the short, sharp climb followed. I got out in the lead again, Perse tried to follow and went into the red, without my knowing it. To La Bajada and down the hill to turn onto RSF Rd, taking it up to Manchester Ave, where we turned left. We stayed on this road through the left turn and after it turned into San Elijo Ave. Stopped briefly at the 7-Eleven at the corner of Chesterfield Dr, where Fritz said he needed to get back soon and didn't want to take a long break. So he, Kamal, and I left early, taking Chesterfield Dr over to PCH and heading back south. We made pretty good time, Fritz and I generally traded leads and didn't push the pace so hard that we would drop Kamal. Back to VdlV, taking that to ECR and over to San Dieguito Rd. We started out riding together on the flats here, but at some point when I was in the lead we dropped Kamal. We waited for him by the gas station before the Three Witches climb, and he told us to ride ahead, he was going to turn right on CdS anyway. So Fritz and I rode up the first two pitches of the climb together, I was riding at his pace. On the final pitch, I got in front and turned it up a notch, and Fritz couldn't keep up. We connected back at the turn onto CdS and rode together the rest of the way back to the Target parking lot.

Avg speed = 16.7 (16.9) mph. Total mileage = 41.5 mph.

Bisikleta route avg speed = 17.6 mph

Avg power = 149 W. Weighted avg power = 180 W

Total elevation gain = 2340' (2660')

Avg heartrate = 127 bpm (Coospo)

Relative Effort = 72 (73)

Training Load = 187

Intensity = 82%

https://www.strava.com/activities/16733491072

I didn't stay long there, rode back home the straight shot way to save time. Ann had gone to World Market, so I started in on the to-do list that she had made. I swept the front porch and put up some solar lights along the sidewalk by the east side of the house. When she got back, I made a run to Von's, actually two runs, since I forgot to buy the ice on the first run. Frustrating! Loaded the drinks into the coolers, then I made the eggnog base, which involves a lot of stirring while the mixture heats up. The custard got just a bit lumpy because I was using the wrong thermometer to monitor the temperature, but it ended up tasting okay. Had a shower and changed, then folks started showing up a little after 2:00. There was a ton of good, and it seemed like everybody brought something to drink, even though we had stocked up on drinks ourselves. We had a very good turnout, and all seemed to have a good time, although the relatively few kids were probably bored. Had dinner, then after dinner we handed out awards, which were a hit, and held the raffle drawings. Ann and I ended up winning the grand prize, a 43" TV, not sure what we will do with it, maybe Emily and Caleb will take it. Everybody left by about 7:30, and we didn't have a whole lot to do for clean-up. Did that, then went to lay down and rest/recover from the party.

12-12-2025 Entry

Got up a little after 6:00, had a little breakfast, then started cleaning. I cleaned the dishes, then scrubbed the counters thoroughly. Next I scrubbed the kitchen floor, using a scrubber to hit the hot spots first before using the power wet vacuum. Did the rest of the downstairs floors and carpets, that was tiring as well. Ann was up by this point, and she started cleaning as well. Then it was into the back yard for me, starting with clearing out a bunch of mushrooms and some weeds in the grass, the former were kinda gross. Then I swept off the patio, removed one of the patio pavers to cut out a pine tree root that was pushing it up. It's better but not quite right yet. Finished sweeping the patio and the sidewalk along the side of the house, then I arranged the chairs and tables for the party on Saturday. Needed a break after that, so I went upstairs and rested for a bit, then came downstairs and had some soup for lunch. I read after lunch, then drove to Walmart in Escondido to pick up a couple of gifts for the party, stopping at Aldi afterwards to get some of my regular supplies. Home after that, no traffic, where I watched some TV before dinner and then talked to Mom for quite a while. She sounded better at the end of the call, was happy to hear that we are planning on coming for a visit in January. Evening was quiet, it was good to have a rest day with no exercise, I think it helped my general recovery.

12-11-2025 Run

A good sleep, better without so much caffeine. I did wake up in the early morning and read for a bit but got back to sleep and woke up around 5:40. Went downstairs, did the dishes and ate a banana, then went for a 5k run down by the park. Negative splits, last mile was sub-8 minutes.

Avg pace = 8:17/mi

Total distance = 3.21 mi

Elapsed moving time = 26:39

Avg heartrate = 125 bpm (Coospo)

Relative Effort = 8

https://www.strava.com/activities/16713691852

I ate peanut butter toast for breakfast after showering, made coffee and took it with me to drink on the bus ride. More traffic on this day heading downtown. Still, I got to sit outside the courtroom a little after 8:30, talked to a couple of the jurors and alternates while we were waiting. We got into the courtroom just a little after 9:00, and the trial started. We were on an abbreviated day, went until noon, then took a short 30-minute break for lunch before continuing in the afternoon until 2:00. We were excused early, and I met Ann out in front of the courthouse to walk around downtown. We parked by the Midway and then walked over to the Maritime Museum, which Ann had never visited. It was a nice diversion, although I was a little slow moving around after the morning run. The Star of India was nice to walk through, along with the USS Dolphin. The other boats and ships were mildly interesting as well, lots of interesting displays on the Berkeley. Walked back to the car and then drove over to have dinner at Saffron Noodle House. Food was good, not as good as it originally was, when it was outstanding and inexpensive. From there we drove over to Balboa Park, parked by the Fleet Museum, and walked over to the Old Globe Theater to see Ebenezer Scrooge's Big San Diego Christmas Show. It was entertaining, not quite as funny as I hoped it would be, but it had some humorous moments. I was tired from a fairly long day, not used to sitting and paying attention for so long, so it's exhausting. Thankfully, Ann drove us back to the RB Transit Center, where I picked up my scooter and rode home. Watched just a little TV, then went to bed and wasn't in bed long before I was asleep.

12/10/2025 Walk

Slept okay, a little jittery in the evening from too much caffeine at lunch <!>. I made a simple omelet for breakfast and then had to rush a bit to get to the Transit Center to catch the bus downtown. Made it okay, got to the waiting area outside the courtroom around 8:45, so this schedule would seem to work okay. We were only in the courtroom long enough to be sworn in as jurors and to start the process for selecting alternates. Ran out of people in the jury pool, so the judge put us on a 4-hour break while they went through the selection process for the alternates. So, I was stuck downtown. I ended up walking over to the Broadway Pier and then down along the boardwalk to Seaport Village, then cut through the Gaslamp Quarter to get back near the courthouse. I stopped at a nearby 7-Eleven to get my free Slurpee, then walked back to the Jury Room, where I ate my lunch, read for a while, and lightly dozed. We weren't let back into the courtroom until around 2:00, after which the judge read pre-trial instructions, pretty boring stuff. Then the lawyers made their opening statements, which was an interesting introduction to the case. First witness called and direct examination begun before we ran out of time. Home via the bus, two of the other jurors are taking the bus from the same Transit Center as me. Dinner, then I talked to Ross for a while before Ann and I headed over to Perse's house to pick up tables and chairs for the party. I watched some TV, not able to pay full attention because I was sleepy. Then to bed.

12-09-2025 Entry

First day of jury duty. I woke up at 5:45 and had a big breakfast, then rode over to the RB Transit Center on my scooter to catch the express bus going downtown. All on time, and I got to the jury room just a little early before the 7:45 call time. There was an 8-week trial that I didn't want to be on, but I ended up getting called into the courtroom for a 3-week civil case. Not great, but I couldn't figure out an honest reason not to serve. We spent the day in court answering questions from the judge and the lawyers. Voir dire finished at the end of the day, and I was able to run and catch my bus back to the RB Transit Center. Home around 5:45,was a long day for me, likely not the first in the coming days and weeks. Watched some TV after dinner to unwind.

12-08-2025 Run/Ride

A good night's sleep, did wake up and read for a while but got back to sleep until a little after 6:15. I got ready for an easy-paced run, was cold enough to wear a hat and gloves. I ran for four miles, focusing on negative splits. Walked the rest of the way home.

Avg pace = 8:47/mi

Total distance = 4.05 mi

Elapsed moving time = 35:40

Avg heartrate = 123 bpm (Coospo)

Relative Effort = 9

https://www.strava.com/activities/16685088832

When I got home, I had a little time to get ready for a coffee ride with Andy. He showed up a little after 8:00, and we were rolling around 8:15. Up Azucar Way to Duenda Rd, left turn there because the road was blocked off. I could tell right away that my front brake problem was solved, which was excellent! Had also put new brake pads on front and back on Saturday, so braking was fine. Soon, I should bleed the brakes to make sure I am topped off with fluid in the hydraulic lines. Down to W Bernardo Dr, right there and up to RB Rd, another right. We took this little climb slowly and then used Camino San Bernardo to get over to Camino del Norte. Left turn there, taking it through morning traffic to Carmel Mountain Rd, turning right there. To Rancho Carmel Dr, another right turn and down this and Sabre Springs Pkwy to Evening Creek Dr, where we turned right and rode down to Sabre Hill Dr, turning right and taking this little climb and descent back to Evening Creek Dr. Then back to Sabre Springs Pkwy, turning right and staying on it until a left turn onto Springhurst Dr. To Poway Rd, turning right and over to Oak Knoll Rd, turning right again. To Pomerado Rd, yet another right turn. We rode up to Stowe Dr, turned left, and took this 1.5 mile gradual climb up to O'Brien's Boulangerie, where we stopped for coffee. This place has some really beautiful pastries and good-looking bread, but we stuck with the coffee. Had a nice conversation about how nice it is to be retired, then headed back down to Community Rd, turning right there. Over to Twin Peaks Rd, taking it back to Pomerado Rd and turning right there. Home the normal way from there, via Bernardo Center Dr. This was a casual ride, weather at the end of the was absolutely ideal for riding. It was cold enough at the start for an undershirt and full-finger gloves, but it warmed up in the first 30 minutes or so.

Avg speed = 13.9 mph. Total mileage = 24.1 mi

Avg power = 118 W (Estimated)

Total Elevation Gain = 1600'

Avg heartrate = 109 bpm (Coospo)

Relative Effort = 24

https://www.strava.com/activities/16687038786

For some reason my power meter didn't sync with my Wahoo, and I didn't notice it during the ride. I think it was because my Wahoo got confused when I took my Fuji bike out of the back of the car, and it tried to pair with my Assioma power pedals instead. When I checked it later, it seemed like it synced right up with my Quarc power meter. In the afternoon, I put a second application of caulking around the kitchen sink to give it better water resistance, and let it cure/dry. Watched some TV as well, charged my derailleur batteries. 

12-07-2025 Ride

Slept decently, although I got up around 12:30 and couldn't get back to sleep for a while. Woke up a little after 6:00 (<>) and got ready for a bike ride. It was chilly, but this time I was better protected, long-finger gloves and a long-sleeved undershirt. I started on the old time trial route, staying on it until I turned right onto Twin Peaks Rd. My legs could definitely feel the effects of the previous day's route, even though I didn't think I pushed too hard. So I kept my pace down and added some elevation for a challenge. Turned onto Community Rd and climbed up to Stowe Rd, which is always a chore. Not so bad on this day, as I just put it in low gear and spun up the steeper parts. I turned left onto Stowe Dr and took this more gentle climb, was actually nice to be at this pace. I rode up to Danielson St and turned right there, starting a gradual descent that lasted almost three miles. Down to Community Rd, then back over to Stowe Dr to take it down to Pomerado Rd, turning right and continuing the descent to Oak Knoll Rd, where I turned left to get over to Poway Rd. A brief time on the new time trial route until I turned, on a whim, right onto Shoal Creek Dr, which had a little climb up to Ted Williams Pkwy. I initially turned right here but changed my mind and ended up getting back on the old time trial route. I took Pomerado Rd to RB Rd, turned left there and rode up to Matinal Rd, trying to get a little extra distance in. From there, it was the normal way back home through the neighborhood. I was ready to be done at the end.

Avg speed = 15.2 mph. Total mileage = 26.8 mi

Avg power = 128 W. Weighted avg power = 159 W

Total elevation gain = 1660'

Avg heartrate = 112 bpm (Coospo)

Relative Effort = 24

Training Load = 93

Intensity = 72%

https://www.strava.com/activities/16677712885

When I got home, I had a mission to complete before Ann got back from church. I baked a loaf of banana bread using the two old bananas that were really ripe, then cleaned the kitchen to minimize the smell from the baking. I went out into the garage just as she was coming home to get the stuff to remove the old, moldy caulking from the kitchen sink. This job was, as expected, not a lot of fun, but it went fairly smoothly, just taking a fair amount of time. After I removed the black and stained parts, I filled it back in with new caulk that I'd gotten at Home Depot. I ran a bead of the new caulk around the rest of the sink as well, to whiten it up and make it look better. Still need to add another layer to the area that I removed, but it came out looking okay. Had a little break after finishing up, ate some lunch, then went into the garage to tackle my next task, fixing the front brake on my Canyon. Knowing what to do helped, but I got messed up for a time because I inadvertently pushed the rubber gasket protecting the top bearing up too high, then tried to put the spacer rings on under it instead of over it. That took some time to figure out, but once I did putting everything back together went fairly smoothly. Pulling on the hydraulic brake hose from the disconnected handlebar end on the left side appeared to remove the bend in the hose, and the brake seems to be working better now. Will try it on a ride tomorrow. In the late afternoon we had an early dinner, then drove over to John and Vivian's house to pick up my Fuji bike. From there we drove to Del Norte High School to see Rima Ghoreshi in the Poway Community Choir Christmas Concert. The concert was better than expected, a mix of choral and instrumental pieces. Good times for $10 total. Watched some TV when I got home.

12-06-2025 Ride

Woke up a little before 6:30, long previous day, so I had to scramble to get ready for the Bisikleta ride. It was colder than expected on the way (the straight way through the neighborhood and RB Rd to CdS). Ray was there, and Jed showed up soon after. It was just the three of us on this ride, I was hoping for more riders. We headed east on CdS, and I realized I had left my long-finger gloves on the curb by Ray's car, had also taken my jacket off. Both of those were mistakes, and I suffered a little on the way to Paseo Lucido, where we turned left and rode to Bernardo Heights Pkwy. Down the hill to Pomerado Rd, where we stopped and Ray figured out that his left cleat had broken. He decided to keep riding, so after starting south we headed back in the right direction down to Highland Valley Rd. Much of this section was in the shade and really cold, especially my hands. Nothing to do but suffer. We turned on Highland Valley Rd and, on the flats, it was just as cold, so more suffering. I was glad when we started to climb because it slowed us down and was in the sun. I started to warm up at this point. We rode to Bandy Canyon Rd and took it over to the 78. The descent wasn't bad, it was warming up by this point, and we saw some kind of gravel bike race going on in the other direction. Stopped for a quick break at the 78, then we headed back towards Escondido, taking Old Milky Way to San Pasqual Rd. A right turn, then a left onto Old San Pasqual Rd, where I had to stop and fix a problem with one of my cleats. Gradual climb to Summit Dr, turning left and taking this longer climb up to the summit by Mary Ln. Then it was the nice descent back to the 78, crossing it to stay on Summit Dr. Over to Skyline Dr and then a left onto Idaho Ave. We rode down to Citrus Ave and turned right there, taking it to BVP. Not pushing the pace at this time, just riding together. We headed back on BVP through Escondido, then took the route across Lake Hodges via the pedestrian bridge. Again staying together until we got to the climb up to the park, where Ray fell behind, probably because of his faulty cleat. Jed was closer to me at the top, we generally gathered before turning into the neighborhood at Aguamiel Rd. Then it was through the neighborhood the normal way, I got out ahead of the others, Jed a little back and Ray further behind. I waited for them both at Via del Campo after the turn onto RB Rd. Fast way back to the 4S Target from there, where I waited until they showed up and then headed home after just a short chat. I took the reverse of the new extended route through the 4S Ranch neighborhood, then rode home via W Bernardo Dr, successfully getting my 50-mile target distance in.

Avg speed = 15.7 mph. Total mileage = 50.9 mi

Avg power = 139 W. Weighted avg power = 167 W

Total elevation gain = 3240'

Avg heartrate = 121 bpm (Coospo)

Relative Effort = 68

Training Load = 210

Intensity = 76%

https://www.strava.com/activities/16668726987

Got home earlier than usual for a Saturday ride, Caleb and Emily were over to help decorate the tree and the house for Christmas. I chatted with them for a while, it was pleasant, then I went upstairs and hung out for a while before coming back down and eating lunch with them and Ann. As they got ready to make cookies, I went back upstairs and had a little nap, was tired from the ride. In the afternoon, after Caleb and Emily left, I cleaned the kitchen from the cookie baking and lunch dishes. I watched a little TV as well. In the later afternoon, I went out in the garage and tried to figure out what was going on with the brakes on my bike. I now know what the problem is, a bend in the hydraulic brake line around where the top headset bearing is. But I couldn't figure out how to remove the bend, after numerous attempts to fix it. Eventually, I put the bike back together because I was planning on riding on Sunday morning. Frustrating but ultimately self-fixable, I think. Watched a little TV after dinner, it was a quiet evening.

12-05-2025 Swim/Walk

Yet another good night's sleep, just a couple of coughs but nothing sustained. Head is starting to feel clearer, especially after I get up and about (<>). I got ready for a swim at the WWC, was colder on the way over than I expected. Surprisingly, nearly all of the lanes were occupied near the start, but I got my swim in with no issues. By the time I was finished, the pool was mostly empty. I did the following workout, with the reported times (by video). It was the first structured workout I had done in a month, need to include these more frequently in my weekly swims. I was consistently a little slower than the previous month. I forgot to keep my watch on during the swim, so I don't have Zepp data to go along with the times.

Warmup 250

    4:42

5 100s at 2:00 intervals

    1:40

    1:45

    1:44

    1:46

    1:44

5 50s at 1:00 intervals

    0:46

    0:48

    0:49

    0:50

    0:50

3 100s with left arm, right arm, tap-to-touch, and regular

    2:08

    2:14

    2:12

500 with pull buoy and swim pads, focusing on long strokes

    9:19

Total distance of 1800 yds in 33:17 elapsed moving time.

https://www.strava.com/activities/16658855180

Got home and made some beignets, the last of the dough, and coffee for breakfast. They were particularly good. I had some lunch later, then around 1:45 we drove down to Balboa Park for December Nights. Got there early to get a decent parking spot not requiring a shuttle trip. Ann's challenges backing into the parking space were frustrating, she would listen to my advice, offered gently. It took me a while to get over, so the walk to the event was rather quiet. I loosened up once we got there. Went to Spanish Village and watched a little glass-blowing. A possible Christmas gift for her would be lessens from a S artisan. Then we walked over to hear a bit of the Madrigal Singers from La Jolla Country Day School. They were okay as a group, but the solo performances were cringe worthy. We walked over to see Organ-ism, the Spreckels Organ Pavilion Rock Band, which was pretty entertaining, especially when they started covering Black Sabbath and Ozzy Osborne tunes. Seriously, the singers were good. They covered some good songs before they went all heavy metal. We left then and walked back to the Spanish Village to see Cobby Brezki's Vintage Girl in a Modern World Swing Band. They were also decent, she was a little over the top in promoting herself in between songs, but I guess that's the life. We walked from there over to the international houses and had dinner, saw Kamal and chatted briefly with him. Then we hit the alcohol corral and had a couple of drinks, was mildly amusing. After that we walked back to the organ pavilion and saw the tail end of a performance by Confirming, the USAF Band of the Golden West. They were very good musicians, singers, and performers, but it's a weird sight seeing rock and pop music performed by people in their camouflage fatigues. Saw a short set by the San Diego Gay Men's Chorus, who were entertaining and decent in their vocals. On the way out of the park we stopped at the Mingei to catch the tail end of a performance by Royce's Voices, who we've seen twice before at this event. They are fantastic singers, very melodic and spit-on in their timing. From there, it was the half-hour walk back to the car and the drive home, arriving around 9:20, which was nice. It was early enough that 8 stayed up to watch some TV before going to bed.

12-04-2025 Swim/Ride

Had another good night's sleep, no coughing or getting up in the night. Was a little stuffed up when I got up, but it cleared when I started moving around. Got ready for a swim at the WWC. It wasn't as cold riding over there as the last time, but I still wore gloves. The pool was quiet for the first half of the swim, several others joined, but the water stayed fairly calm. I ended up swimming 1500 yds without accessories or stopping, was a little disappointed in my time for the second 500. Here are the splits: 9:19, 9:37, 9:44. I could definitely feel myself slowing down on the last 500, was surprised my time wasn't slower. I was definitely swimming with a higher, less efficient stroke count.

Avg pace = 1:55/100 yds (Video, not counting pauses)

Total distance = 1500 yds

Elapsed moving time = 28:40 (Video)

Avg heartrate = 156 bpm (Zepp, possible)

Relative Effort =  51 (possible)

SWOLF = 38

Avg stroke rate = 22 bpm

Avg pull distance = 2.20 yds

https://www.strava.com/activities/16651338356

Got home, had some toast, and made coffee to take over to the HP site cafeteria to chat with Brooke, John, and Gary. She and her family had a good time on their Panama Canal cruise, it doesn't seem like something I would want to do. Every other day was fully on the ship. When I got home, I did a few things in the garage, then Ann and I went to Dollar Tree in Escondido and got some items to help us make table lanterns for the Bisikleta Christmas party. Ate lunch when I got home, then got ready for a ride with Paula. I rode over to meet her at Harmony Grove Park. Headed down by the park and over the freeway to Via Rancho Pkwy, turning left and taking it to Felicita Rd. I rode over to the freeway, turning left on Gamble Ln. I stayed on this road, intending to take it up near Citracado Pkwy, but the road was closed for construction, so I rode back down to Bernardo Ave and turned left there, taking it to 11th Ave and then over to Del Dios Rd, where I turned left and then right on Avenida del Diablo. Over to Citracado Pkwy, staying on it until turning onto Harmony Grove Rd and staying on it with another left turn. I rode down along the neighborhood and pulled into the Park's parking lot. Waited about 8 minutes until Paula showed up, then she got ready. We took Harmony Grove Rd, with a little bit of a tailwind, to Elfin Forest Rd, where the climbing started up to San Elijo Hills village. I didn't have to wait too long for her, even though I took the climbs at moderate effort. We rode down San Elijo Rd to Melrose Ave and turned right there, over to Boulderidge Dr, taking this road to Rsd Rd. Right turn, and another tailwind to help us up the climb to the Lake San Marcos neighborhood. Turned right on Camino del Arroyo Dr and waited for Paula. I won't detail all of the roads we took through this neighborhood, but there was some pretty climbing to get near its top. Eventually we got over to Santa Barbara Dr and turned left to get to Craven Rd. Right turn took us onto the CSUSM campus, where we took a left on Campus View Dr, following it until it turned into (old) Barham Dr, never been on this road before. Took Shelley Dr until we got onto a bike path that took us by Jack's Pond, where we stopped for some pics. We followed the path into a parking lot, with a super steep little climb up to E La Moree Rd. We turned left there and rode down to Barham Dr. Followed it to Meyers Ave, turning right and taking it to Auto Park Way. We rode up to Citracado Pkwy and powered up the hill to the hospital. Then it was down to Harmony Grove Rd, retracing my earlier route back to the park. The gate was closed, since it was after hours at the park. Very luckily for Paula, they left the gate unlocked so we could get the car out of the parking lot.

Avg speed = 13.9 mph. Total mileage = 33.9 mi

Avg power = 119 W. Weighted avg power = 158 W

Total elevation gain = 2630'

Avg heartrate = 118 bpm (Coospo)

Relative Effort = 46

Training Load =141

Intensity = 72%

https://www.strava.com/activities/16652949208

Paula gave me a ride home, where I had dinner and watched some football in the evening. I was pretty tired and got right to sleep at bedtime.

12-03-2025 Ride

Slept well again, still a little congestion but not enough to disturb my sleep. Thankfully, no coughing fits yet, hoping it stays that way (<!>). Got ready for a solo bike ride, no John this time. Headed through the neighborhood to Matinal Rd, making the route up as I went. Over to W Bernardo Dr, then up the hill and past the HP site to get to Bernardo Center Dr. Right turn there, then a left onto Camino del Norte, which I took to Twin Peaks Rd, eventually turning right onto Midland Rd. Over to Poway Rd and beyond, turning on Poway Creek Rd, to Creek Vista Dr, then I used a sidewalk to get over to Community Rd. Headed south there to Metate Ln, taking it over to Pomerado Rd. A left turn, then a right turn onto Old Pomerado Rd and through this quirky neighborhood to get to the access road that brought me to Scripps-Poway Pkwy. I climbed up past Springbrook Dr and up to the top before descending down toward the freeway. Before I got to Spring Canyon Rd I hit something in the bike lane and immediately flatted my front tire. Took about 15 minutes to replace the tube, and I found out I was only carrying one inner tube. That caused me to rethink my route and shorten it, so I turned on the bike path east of the freeway and rode it over to Poway Rd, taking this up to Sabre Springs Pkwy, where I turned left. On a whim I turned left on Evening Creek Dr and then left again onto Sabre Hill Dr, which has a nice little climb up to a neighborhood on the hill. This road loops back to Evening Creek Dr, where I turned left and rode back to Sabre Springs Pkwy. Headed north there to Rancho Carmel Dr, then took a right on Carmel Mountain Rd and rode through CMR and past the high school on Paseo Lucido, staying on this road until turning right onto Bernardo Heights Pkwy to get to Bernardo Center Dr. Headed toward home but ended up doing a little loop through the neighborhood off to the right of the library, to get a little extra distance in. Back to Bernardo Center Dr, then down Duenda to W Bernardo Dr, turning right there because they were paving the street in our neighborhood. Back home via Aguamiel Rd. Not a high-intensity workout on this day, took the pace easy and didn't have a lot of drive to push any harder.

Avg speed = 14.1 mph. Total mileage = 26.2 mi

Avg power = 112 W. Weighted avg power = 150 W

Total elevation gain = 1930'

Avg heartrate = 110 bpm (Coospo)

Relative Effort = 26

Training Load = 93

Intensity = 68%

https://www.strava.com/activities/16640580135

Got home before 10:00 and watched TV before getting ready for my volunteer shift at the hospital. It was kinda slow in the first half of the shift, then it picked up somewhat and was really busy the last hour. Still, I was able to leave on time and get home before dark. Quiet evening, watching some TV and coming up with the proposed Bisikleta awards to review with Perse.

12-02-2025 Swim/Run

Had another good night's sleep, no getting up in the night this time, sinuses are starting to clear. I used the nasal spray before going to bed, maybe it's helping too. After I woke up, I got ready for a swim at the WWC followed by a run. Was pretty chilly on the way over, long pants and gloves needed. But the day was glorious, crystal clear and not a cloud in the sky. I planned on swimming 2000 yds but checking in at 500-yd intervals to see how I was feeling. It all went fairly well. I swam the last 500 with the pull buoy and swim pads to focus on lengthening my stroke, which had shortened somewhat over the first 1500 yds. I ended up swimming 2050 yds just to be on the safe side at the end. Here are the splits for the four 500s and the last 50: 9:19, 9:32, 9:30, 9:07, 0:55.

Avg pace = 1:52/100 yds (Video, not counting pauses)

Total distance = 2050 yds

Elapsed moving time = 38:23 (Video)

Avg heartrate = 158 bpm (Zepp, possible)

Relative Effort =  76 (possible)

SWOLF = 37

Avg stroke rate = 22 bpm

Avg pull distance = 2.34 yds

https://www.strava.com/activities/16630578913

After the swim I got ready, not really rushing, for a run, taking the 5k loop from the WWC. I thought I started with a decent pace but was slower than expected. On the plus side, I had negative splits for the three miles. Didn't feel any discomfort in my right leg, but I will watch how it feels throughout the day as well as tomorrow.

Avg pace = 7:57/mi

Total distance = 3.16 mi

Elapsed moving time = 25:12

Avg heartrate = 141 bpm (Coospo)

Relative Effort = 21

https://www.strava.com/activities/16630569916

Got home and made some beignets for breakfast while Ann looked for tickets to fly to Vietnam in the spring. That process took longer than she expected. I went out in the front yard and trimmed the bushes by the driveway, not one of my favorite tasks. But it's done for now. Had some lunch after that, while watching some TV. Then in the afternoon I sent some info about my bike wheels to Mark and figured out a possible way to stop my Wahoo from rattling in its mount, using adhesive foam insulation strip. Will see if it lasts, but it seems like a better fit now. I also took the e-bike down off its hook and started looking into whether it makes sense to try and upgrade it to a better battery or a totally new motor system. Finally, I did a minor modification to my cycling analysis program to remove the legend when displaying a selected segment. Watched some more TV in the evening, then read for a while.

12-01-2025 Ride

Slept better on this night, after taking Ann's suggestion and using a decongestant inhaler before going to bed. It took a while, but the vapor dried up the fluid in my sinuses. They were still stuffy but not as wet. I woke up several times in the night, ate some cereal at one of them, read some in several others, and woke up after 7:00. Got ready for another ride, with John and Dave. This time, I bundled up at the start, turned out to be overkill. Rode up Azucar Way and then turned left on Duenda Rd to follow, initially, the normal way to John's house. I was taking it easy, not pushing the pace that much. Was ahead of time, so I took Poway Rd to Springhurst Dr, turned left and then right onto Sabre Springs Pkwy, riding down to Springbrook Dr, turning left there and riding up this climb to the top of Springhurst Dr, then to John's house the normal way from there. Still got there early, chatted a little bit with John until Dave came out, then we headed out on our ride together. Up the usual way to the top of Pomerado Rd. I dialed my pace back to stay either with or near the others, often letting them ride in front and then riding to catch up to them. We took Pomerado Rd downhill and across the freeway, turning onto Kearny Villa Rd and enjoying a tailwind for a while, all riding pretty much together. We stayed on Ruffin Rd and took it to Clairemont Mesa Blvd, turning right there and starting to head back. To Kearny Villa Rd, turning right there and taking it back to the left turn to stay on Kearny Villa Rd. It was here where Dave kinda ran out of gas, so the return on this road was pretty slow. Back to Pomerado Rd, where the climb to the top was similarly slow, with Dave crawling up the last bit. I tried to ride at his pace, but it was difficult. Back to John's house the normal way from there, where Vivian made us smoothies and told us about their two Thanksgiving meals, one with a neighbor who is trained as a professional chef. Then I rode home the normal way, via Bernardo Center Dr, from there, at slow pace, feeling a little tiredness in my legs. Ann was just arriving home as I got there.

 

Avg speed = 15.0 mph. Total mileage = 41.8 mi

Avg power =  113 W. Weighted avg power = 140 W

Total elevation gain = 2240'

Avg heartrate = 113 bpm (Coospo)

Relative Effort = 43

Training Load = 131

Intensity = 64%

https://www.strava.com/activities/16621948555

 

It was after my usual lunchtime when I got home, and I was pretty hungry. Had leftover potatoes and stuffing for lunch, quite tasty. Watched some TV, first episode of The Wire. In the mid-afternoon I made curried barley and red lentils for dinner. Served with Basmati rice, they turned out well. Watched some TV and read in the evening. I fell asleep kinda early but woke up for a bit later (<!!>).

11-30-2025 Ride

Had another restless night of sleep, lots of loose congestion that was causing sinus headaches. I was up in the night, ate some food, watched some TV, read. Not great. I got up super early to make beignets for Laura and Joe for breakfast before they hit the road to drive back to Berkeley. They left around 5:15, and I went back to bed, caught a little sleep before getting back up and getting ready for a bike ride with John, Dave, and Jim. They showed up a little after 7:00, and I set my Fuji bike up to work for Dave, just a couple of seatpost height adjustments until he said it was good. We rode up to Jim's house, and I should have realized early on that I was underdressed for the weather. Jim wasn't outside when we got there, so we chatted for a bit until he showed up, then we all rode the time trial route. Everybody pretty much took it easy on this ride, although Dave was faster at the beginning and looked strong until we turned onto Sabre Springs Pkwy, where he slowed down. Jim hadn't ridden in over a year, so he was out of shape and slow as a result. I kept my pace similar to the others, getting out in front on the little climbs toward the latter part of the ride. But I was suffering with really cold hands. The weather was periodically foggy, with damp roads in the beginning. On the downhill from the HP site, I got really cold. We rode back to Jim's house, and I didn't stick around, needed to get home and warm up. Average heartrate below is likely higher than expected due to my ongoing cold, which isn't yet resolved.

 

Avg speed = 14.4 mph. Total mileage = 17.6 mi

Avg power = 113 W. Weighted avg power = 136 W

Total elevation gain = 1050'

Avg heartrate = 113 W (Coospo)

Relative Effort = 14

Training Load = 58

Intensity = 62%

https://www.strava.com/activities/16612320768

 

 Ann was at church when I got home, and it took me quite a while to warm up. Should have just jumped in the shower right away, but I didn't. Watched some TV instead. I dozed a bit during the late morning and early afternoon, read some as well. In the afternoon, I worked for quite a while on my cycling analysis program, did a "hard fork" reset to enable communication between the main routine, governing the primary data window, and a child window that displays stats about a segment selected from a displayed route. It took a while to re-format the code for this function and work through the kinks, but eventually it came out working pretty well. I'm guessing it needs a little more debugging, but the output window functions fine now. I had a quiet evening after that.

11-29-2025 Run

Had a better night's sleep, still congested but not achy. I just had to flip sides to drain my sinuses to the other side every once in a while. Woke up after 6:30, got up and did a little organizing of stuff. Laura and I went out for a run down to and around the park at modest pace. It was a beautiful morning, crystal clear and cool but not chilly. Around the park twice and back to Aguacate, where we stopped the run and walked the rest of the way. My phone somehow turned off during the latter part of the run, so I didn't get the full distance recorded, but Laura did. Her stats are below, we were at the same pace more or less.

Avg pace = 11:40/mi

Total distance = 3.18 mi

Elapsed moving time = 37:08

Avg heartrate = 103 bpm (Coospo)

Relative Effort = 4

https://www.strava.com/activities/16602026406

I had some of their coffee, very dark and rich, when I got home, then Ann made beignets, which were, as always, delicious. Cleaned the kitchen after that, trying to stay ahead of the cooking. Then I made the filling for the pumpkin loaf Joe and I were making, and he spread it on and rolled the loaf up. Ann made the apple pie and stuffing. Joe and I watched a fair amount of the Ohio State - Michigan football game, OSU was just too good for Michigan to keep up with. In the afternoon I went out in the garage and adjusted the front derailleur on my Fuji bike so it would shift into the upper chainring more easily. Had a lot of trouble getting the chain QuickLink to lock, I ended up switching it for another one, and that worked. Emily and Caleb came over around 3:15, was some nice family time, quiet, while dinner prep was finishing up. We ate dinner early, all the food was excellent, dinner conversation was cordial and nice. After dinner, I cleaned up the dishes while Ann put the leftovers away. Emily was playing the piano in her normal Thanksgiving way, and Laura was criticizing her in what she thought was a humorous manner. Emily got upset about it and went into the back yard to cry, which was a real downer. Laura went out and apologized and eventually it was all smoothed over. Desserts in the evening after some casual conversation. The apple pie was delicious, just a tad over-baked, and the pumpkin roll was good, although Ann thought it was a little gummy and could have used some more baking. Maybe it's the combination of the filling and the cake that gives it this texture, more work needed to perfect the recipe. Was a nice Thanksgiving dinner overall, other than the blow-up between the girls that, thankfully, didn't derail the entire evening.

11-28-2025 Entry

Had a really rough night, as my cold symptoms made me achy and congested. Had vivid and unresolved dreams that kept me from resting. Woke up in the morning to an expected busy day, worried that I wouldn't feel well. But after I got up I felt better. Waited for Laura, and then Joe, to get up, then we went to Mama Kat's for breakfast. We got there late enough that it was quite busy, had to wait about 20 minutes until a table freed up. The food was good, Laura talked a fair amount about some of the times that she has felt a lot of stress in her job, I shared some examples as well. After we got home, I had some time to rest and get ready for the remainder of the day. In the early afternoon Joe and I drove downtown (were originally going to park by Fashion Valley and take the trolley in, but that was a bad idea due to Black Friday), found a great parking spot near Little Italy, then walked to the boardwalk and down to the Embarcadero to go on a 2-hour harbor cruise. Weather was just excellent, Rusty the guide was encyclopedic in his knowledge about navy operations and ships, and we had a very good time. Stopped in the Berkeley gift shop on the way back to the car, and Joe bought Laura a postcard. We got home a little before 5:00, and Laura, Emily, and Caleb were there. Had dinner at the house before we drove down in two cars to see the improv show at the National Comedy Theater. It was pretty good, had some very funny moments, but some of the skits weren't so funny. Joe was in one where he played Louis XVI, and that was a funny one, as well as a musical improvised around taro root (was supposed to be tissue). Home after that, and to bed after a long, tiring day.

11-27-2025 Run

Woke up shortly after 6:00 after having gotten up early in the morning to watch TV and eat some breakfast. Got ready for the North County Turkey Trot with Laura. We, along with Joe, headed over to 4S Ranch Pkwy, parked there and walked quite a ways, maybe a mile, to the park where the starting line was. We got there with maybe 10 minutes to spare, a little too close for my comfort. Started near the back, having to dodge lots of walkers and kids who were also at the back. I jogged at Laura's pace as we ran over to Dove Canyon Rd and then down to Carmel Valley Rd. We headed over to Wine Creek Rd, turned there and shortly after got on a dirt path. This went up and down for a bit, then started gradually up for quite a while before we came around a corner and saw a short steep switchback to the crest of the run. Up there, Laura stopped briefly at the top for some water and to catch her breath. We ran through a neighborhood for a bit and then took another switchback down to the final stretch.

Avg pace = 11:22/mi

Total distance = 3.13 mi

Elapsed movie = 35:39

Avg heartrate = 166 bpm (Zepp, not to be believed)

Relative Effort = 97 (Not to be believed)

https://www.strava.com/activities/16583340447

Joe was there capturing a video of us near the finish, and Laura put in a final push to cross the line at speed. We hung around to hear the finish times of the runners, then walked back to her car and drove home, stopping at Donut Touch on the way (I didn't know that Ann had made beignet dough). Got home, had a donut that was pretty good. Later, I watched the Packers-Lions game with Joe, who is an intense fan for his team. Thankfully, they won. Had a quiet afternoon, read a little bit and briefly rested my eyes before getting back up and watching a little bit of the Cowboys-Chiefs game. I also chopped vegetables for dinner. Evening was quiet, did some reading and that was about it.

11-26-2025 Ride

Woke up and got up around 6:00. Ann was already up, which was unusual. I chilled for a bit, had some cereal and a banana for breakfast, then got ready for a bike ride. This was going to be one where I pushed myself steadily throughout. Through the neighborhood to RB Rd, then the old standard way to the 56 bike path and down to the coast. I tried not to let up throughout the ride unless I was coasting, and even then I was pedaling more than usual. Got to PCH and turned left, riding down to the entrance to the park and stopping for a biobreak. I was going to ride up the inside route until I remembered that they were doing road maintenance on it. Didn't want to get caught partway up and have to turn around, so I went back and rode the outside route instead. I didn't kill myself on this climb, focused on being steady and not letting up. To the top and turning around to ride back the same way I had come, at least to Carmel Valley Rd. On both outbound and return routes on the bike path, I avoided the flooded area where the ducks and turtles hang out. Took Carmel Valley Rd back to CdS and turned left there, then I rode back home the old normal way via RB Rd and W Bernardo Dr. I kept my foot on the gas as much as possible on the return route, and I think I was actually faster on the return than on the outbound route. Legs were starting to feel tired near the end, but I pushed through and finished strong.

Avg speed = 17.5 mph. Total mileage = 42.4 mi

Avg power = 164 W. Weighted avg power = 193 W

Total elevation gain = 2610'

Avg heartrate = 128 bpm (Coospo)

Relative Effort = 80

Training Load = 198

Intensity = 88%

https://www.strava.com/activities/16574271069/

Got home, had a little time to relax before heading over to the hospital for my volunteer shift. Nothing major to report, other than it was hopping. All beds were occupied essentially throughout the shift. Left right at 4:30 and rode home to change for a mystery event with Ann. She drove us over to Pitcher's in RP, where a number of my Bisikleta friends had gathered for a belated 65th birthday celebration. Perse and Andy planned it after Charlie's suggestion. Cam, Eric, Gideon, Fritz, and Perse were also there. It was a great thing that Perse and Andy coordinated, I think it's the first surprise party anybody has ever thrown for me. Home after that, where we sat out by the fire pit with Laura and Joe for a while before heading to bed.

11-25-2025 Run/Ride

It was in the mid-40s when I woke up, decided to go for an easy 5k run down by the park, around twice, and back, partway up the hill. Running around 9:30 pace to see how it will be with Laura on the Turkey Trot. Legs felt fine, not much stress on my cardio, but it was okay.

Avg pace = 9:21/mi

Total distance = 3.13 mi

Elapsed moving time = 29:16

Avg heartrate = 110 bpm (Coospo)

Relative Effort = 5

https://www.strava.com/activities/16563141134

Got home and had some breakfast, including French press coffee, while chatting with the others. Watched some TV. Later in the morning I went out with Ann in the backyard and cleared up the leaves by the side patio. Emptied the bins into green waste, but I didn't get the bin out to the street in time. I also used Ann's hoe to turn the soil in the bed next to the house. That works really well on damp ground. Finally, I cleaned off the back patio, which was a chore that needed a break in between while I ate some lunch. In the middle of the afternoon I went for an easy bike ride, down by the park and up Pomerado Rd to RB Rd, turning left and going up Espola Rd until I cut through the Bridlewood neighborhood. Used Summer Sage Rd to get back to Espola Rd, taking it down to Twin Peaks Rd and turning there. To Community Rd, using it to get over to Poway Rd, where I turned right and rode back to Pomerado Rd. Right turn there and home the normal way via Bernardo Center Dr. I was mostly in Zone 2 on this ride, just taking it nice and easy.

Avg speed = 15.3 mpt. Total mileage =20.4 mi

Avg power = 114 W. Weighted avg power = 137 W

Total elevation gain = 1020'

Avg heartrate = 104 bpm (Coospo)

Relative Effort = 14

Training Load = 56

Intensity = 62%

https://www.strava.com/activities/16567491201

Got home, took a shower, then helped Ann make the enchiladas for dinner. I had made the sauce earlier in the day. They turned out pretty well, although some of them had too many diced olives and were too salty as a result. Everybody enjoyed them. Laura, Joe, and I watched Uncut Gems after dinner, starring Adam Sandler. It was, to put it mildly, intense, and sad but well done and frenetic in its pace.

I'm currently in the middle of two Joe Scalzi books from the Old Man's War series. I started the latest one, The Shattering Peace, and there seemed to be elements of the timeline that I needed to refresh on, so I went back to the second novel, The Ghost Brigade.

11-24-2025 Swim

Woke up around midnight, wide awake, so I went downstairs, had something to eat and watched TV for about 50 minutes. Was able to get back to sleep and wake up around 6:00 (<>). I transferred our cash from selling the last of our HP stock out of the Merrill Lynch account to our savings account, deposited Mom's birthday check, and got ready for a swim at the WWC. It was moderately busy in the pool, but I was there early enough to get my desired lane. Forgot the camera, so I needed to rely on my watch to count laps. For some reason, it didn't register the first 11 lengths I swam, so I treated them as an untimed warmup and swam an additional 81 lengths. Not good form or speed on this day, it seemed to me like more of a cruising day. I ended up logging 2025 yds, and here are the approximate splits for the first four 500s and the last 25: 10:13, 10:00, 10:08, 9:34, 0:29. The last 500 was faster because I used the pull buoy. In that last 500 I did focus on longer strokes, and it generally worked, although I got tired near the end.

Avg pace = 1:59/100 yds (Zepp)

Total distance = 2000 yds

Elapsed moving time = 40:21 (Zepp)

Avg heartrate = 173 bpm (Zepp, not to be believed)

Relative Effort =  135 (not to be believed)

SWOLF = 39

Avg stroke rate = 22 bpm

Avg pull distance = 2.22 yds

https://www.strava.com/activities/16553899347

Will have to pay attention to how my watch tracks laps. It was frustrating to lose those laps. Had some coffee and toast when I got home. Paid my Medicare Part D insurance premium for December. Laura and Joe showed up a little after 12:30, so we spent the afternoon and evening talking with them. Joe and I went to Von's in the late afternoon to get some stuff, it was really crowded. Was a nice time to catch up on what they have been doing.

11-23-2025 Ride

Woke up early and started getting ready for a bike ride with Paula from our house. It was cool at the start, not cold, and I dressed warmly enough (long-sleeve undershirt and long-fingered gloves) to be comfortable. She had made the route, which contained some familiar roads and some new neighborhoods. Left the house around 7:00, taking Aguamiel Rd up to Duenda Rd and then over to Cabela Dr. From there it was to Matinal Rd and the normal way out of the neighborhood to RB Rd. Over to CdS and then down to San Dieguito Rd, taking it down the hill to El Apajo and Via de Santa Fe to get to Calzada del Bosque. We rode into RSF, taking Los Arboles to Via del Alba, turning right and heading up to La Gracia, where we turned left. We stopped at a place where we had taken a picture before to take several more, then took that road into the village via La Flecha. Left on Avenida de Acacias, then over to Linea del Cielo to head out of the village. We turned right on Ave Maravillas and then left onto El Secreto, which has a very nice winding downhill to Rambla de Las Flores. A right turn there, then over to La Granada, where we turned left and rode up the short climb to Los Morros. I waited for Paula at the turn onto La Bajada, and we dropped down to RSF Rd, turning there and riding to the Champagne Bakery for a break. I had a coffee, and Paula had a tea. Nice little break, it was a beautiful day. We took Manchester Ave the short distance to Encinitas Blvd and rode up to Willowspring Dr, turning right. Then we took a number of streets through this neighborhood, crossing Olivenhain Rd and eventually getting over to Calle Barcelona, where we turned right and rode back across RSF Rd, turning right on Via San Clemente and then right again on Camino Coronado, which wound around until we turned left onto Avenida Anacapa. Followed this road around until another left turn onto Calle San Blas, taking us to Calle Acervo, which I remembered from previous rides. A right turn there, a little climb, then we dropped back down to RSF Rd. I waited for her at the turn, then we continued on familiar roads. Down to El Camino del Norte, turning left and taking this climb, initially riding together until I passed her about 2/3 of the way up. I waited at the top of the climb and captured a video of her coming around the corner and stopping. We took a short break there, then continued on over to Del Dios Hwy, turning there and heading to Escondido. We stayed together up to just before the climb started. Had a nice tailwind helping us along. I was initially thinking about staying with Paula on the climb, but the tailwind encouraged me to push the pace and see how fast I could make the climb. I ended up setting two PRs, one for the first climb up to the dam (5:52, 254 W, 149 bpm) and one for the climb from the shallow part up to the spot just beyond the tree (10:18, 229 W, 146 bpm). I waited for Paula there, then we rode at the same pace to Rancho Dr, turning there and heading down the short steep hill to Lake Dr and along the lakeside. This is a really nice drive. We stopped for pictures with the Hodgee sculpture, then rode up to Via Rancho Pkwy. I took it easy, but if I pushed it I might be able to make it into the top 10 for this climb in my age group. Rode together up the modest climb on Via Rancho Pkwy, I passed her near the top so I could take the descent in front. Down to the freeway, and from there it was the normal way home via the pedestrian bridge. Paula was slow on the last couple of short climbs, I think it was a good distance for her to ride before she ran out of gas.

Avg speed = 14.4 mph. Total mileage = 42.4 mi

Avg power = 127 W. Weighted avg power = 167 W

Total elevation gain = 3510'

Avg heartrate = 113 bpm (Coospo)

Relative Effort = 51

Training Load = 198

Intensity = 76%

https://www.strava.com/activities/16546814355

We had some cookies when we got back home, she told Ann and me the crazy story of Ivana riding her e-bike in the dark down Twin Oaks Valley Rd. Yikes! Afternoon and evening were quiet on this day. I cleaned all of the downstairs floors as well as the kitchen. In the evening I finished Empire of AI, it was quite interesting if a little biased against OpenAI, Sam Altman, and the pace of AI development in general. But the author Karen Hao made some very good points about the environmental impact of the new LLM infrastructure, Boomers vs. Doomers, the attempted OpenAI Board dismissal of Sam Altman, and the premise of huge data input that modern AI chatbots are built on. Was tired from the day, so I went to sleep a little early.

11-22-2025 Ride

Another interesting Bisikleta ride. I got up around 6:20 and got ready for the ride, it was cool but not cold, so I wore my long-sleeve jersey and a light jacket. Through the neighborhood and then the extended route through the 4S Ranch neighborhood (I had originally planned on a shorter route but left home early and had the time). James, Andy, Ray, and Perse were all there when I got there, others started showing up soon after. In all, we had the following riders: Ray, Perse, Andy, Arnold, Fritz, Jed, James, and Charlie. I was surprised at the turnout, since there was light rain in the forecast. Just as we were leaving the Target parking lot, I started to feel some drops, but it was sporadic and the roads were still dry. Up Templeton St to Paseo del Sur, taking it down to CdS. I was in the lead here, but on this day my intention was to be in the middle of the pack and at the back. We rode to San Dieguito Rd and took it down to El Apajo, gathering up there and continuing over to Calzada del Bosque. Over to VdlV, turning left and heading toward the coast. I waited at the turn for Arnold, who was having trouble with his saddle bag staying on. We rode fairly hard to catch up to the others, got to James as he was slowing down to retrieve a dropped water bottle. I stayed with him, and we caught some of the others before we got to the right turn onto PCH. Arnold fixed his saddle bag there, and we rode to Lomas Santa Fe, me and James in the front since he zoomed out from the stopping point. We turned onto this road and took it up (not so steep as I remember) to Solana Hills Dr, turning left there and getting over to the bike path that parallels I-5. I had taken my rain jacket off just after the turn from VdlV, but it was starting to sprinkle, so I stopped to put it back on, and it stayed on for the rest of the ride. Rode to catch up with the others as they turned onto Manchester Ave and started heading inland. The rain wasn't too bad at this point. We stayed on Manchester Ave through the turn and stopped at Champagne Cafe & Bakery, which turned out to be a really good spot for a break and a coffee. I bought coffee for most of the others. We were there longer than expected because the sprinkle turned into rain and got the roads really wet. After this break the consensus was to shorten the ride and head directly back into RSF, so we did, via RSF Rd, La Bajada, and La Granada. I was sitting at the back by this time, riding with Andy, Arnold, and Charlie until the latter two gapped us on the initial climbs. I hung with Andy into RSF, where weather had cleared a bit and the group had decided to extend the ride. So, we turned on Linea del Cielo and took it back to Lomas Santa Fe and then PCH. The rain had subsided to an occasional sprinkle, but the roads were wet and kinda dirty. We stopped at the turn south onto PCH and decided on the route back to the meet-up point. They all ended up staying on PCH through Del Mar and taking the 56 bike path back. I didn't want that many miles, so I turned on VdlV and headed back the normal way from there. In retrospect, this was a dicey move, since I had forgotten my phone at home and would have been in a bind if I got stuck out on the road. I didn't encounter much rain on the way back, but it did occasionally sprinkle on me, and the roads were consistently wet all the way back into the Del Sur area. I had dialed my effort level back to conserve energy as well as to stay safe. Back home from there using the new normal route via Camino San Bernardo and W Bernardo Dr. Once I got back into RB the roads were essentially dry, and there was even a little sun occasionally peeking out. I was feeling hungry at the end, even though I'd gotten up in the early morning and had a bowl of cereal and a banana, as well as a banana during the ride.

Avg speed = 15.3 mph. Total mileage = 49.1 mi
Avg power = 135 W. Weighted avg power = 162 W

Total elevation gain = 2870'

Avg heartrate = 118 bpm (Coospo)

Relative Effort = 63

Training Load = 194

Intensity = 74%

https://www.strava.com/activities/16536705461

Had some cheese and crackers as soon as I got home, watched some NCAA football, then made ramen noodles and ate them as well. In the afternoon, I cleaned and rewaxed the chain on my Canyon, since it had seen wet and dirty road conditions. I also gave my bike a thorough washing to clean off the road grime. In the evening we drove down to the Olympic Training Center (a longer drive than expected, it's really out there) to see a drone show (Droneart). We packed sandwich stuff and snacks to take a long and brought a blanket we could sit on as well as a comforter to put on top of us. It was chilly, not super cold but definitely the comforter was needed. There was a string quartet playing music during the show, Vivaldi's Four Seasons and, as a finale, excerpts from Tchaikovsky's Swan Lake. The sound cut out a couple of times during the show, probably were overloading the circuits, but they paused the show and got things back on track without too much difficulty. There appeared to be two sets of drones, a smaller set followed by a larger set, with three cycles of each in total. The drones showed a mixture of abstract and representational designs, and it was pretty phenomenal, well worth the drive down and the cost. It finished early enough that we were back home before 9:45.

11-21-2025 Swim

Day started out wet. I got up around 6:00 and noodled around the house for a while before getting ready for a swim at the WWC. I knew it had been raining but was unpleasantly surprised to have to ride over to the club in the rain. That wasn't as bad as having to wait in steady rain for the gates to open. Next time, I need to bring a jacket with a hood. Parked my gear under an awning to keep it from getting wet. I was originally going to swim for longer, but the weather convinced me to do a short workout and get home and dry. I swam 1000 yds, and my times for the two 500s were decent: 9:17, 9:26, total elapsed swimming time of 18:43. My stroke was fairly strong but not so long this time. Swimming in the rain was fine, the water felt really warm after standing in cold rain for a while.

Avg pace = 1:52/100 yds (Video)

Total distance = 1000 yds

Elapsed moving time = 18:43 (Video)

Avg heartrate = 178 bpm (Zepp, not to be believed)

Relative Effort =  66 (not to be believed)

SWOLF = 37

Avg stroke rate = 22 bpm

Avg pull distance = 2.24 yds

https://www.strava.com/activities/16525740461

Got home and ate a little food, drank some coffee to help me warm up. Had a light morning, went to renew my library card and then have lunch with Hongwei. Her kids are doing well, she's in a pretty chaotic position at work, a lot of divided responsibilities for the R&D programs she's involved in. Ate Indian food, it was pretty good. My afternoon was quiet, had a little nap and then worked on my ride analysis program to include stats from a specified segment of the ride. Ann went with Emily and Caleb in the evening to see Rent at a small theater in Carlsbad, I stayed home. Watched some NBA and read, had a quiet evening.

11-20-2025 Ride

Had a good night's sleep after a pretty busy and active day, even with the Dr Pepper at lunch (<>). I ate some cereal and a banana for breakfast and helped clear the stuff off the carpets that were to be cleaned. Pat showed up around 9:20 for a bike ride, just after the carpet cleaner guy started his work. He got ready, I was already ready to go. Ann came out to say hi to him, and then we headed out. Down by the park and up Pomerado Rd to RB Rd, turning left there. On Pomerado Rd, I got out in front of him a time or two, not so far. We rode together up Espola Rd, but I got out in front again as we rode up to the high school. He caught up without me stopping to wait, and we rode down the hill and then up to Poway Rd. A slightly larger gap formed here, so I waited at the turn onto Poway Rd, and we rode down together to Garden Rd. turning left there. Over to Sycamore Canyon Rd, taking it up to the Scripps-Poway Pkwy underpass. I started this little climb with a fairly hard push that caused me to run out of gas early, so I felt like I was slower on the last steep pitch near the end. Even still, surprisingly, I set a PR (3:26, 277 W) that was also a top-10 finish for my age group on Strava. No heartrate data for this ride because I forgot to attach my sensor to the elastic band. We rode over to Danielson St and used it to get to Kirkham Way, taking this less traveled road back to Scripps-Poway Pkwy. We turned left and rode down the hill before climbing back up to the turn onto Angelique St. I gapped Pat just a little bit on this climb, and a little more on the climb up to Cypress Canyon Park Dr. We took this back over to Pomerado Rd, turning left and riding down to Stonebridge Pkwy, where we turned right and took it all the way to the top. I didn't push the pace for the most part, although I put in a bigger effort in the last mile or so. Elapsed time from Pomerado to the end was just outside the top 10 for my Strava age group. He and I stayed together until the last climbing section, where I created another gap, waiting for a couple of minutes until he showed up. He stopped there for a biobreak, then we continued down Via Santa Pradera to Beeler Canyon Rd, taking this fire road down into the canyon and riding at steady pace over to Creek Rd and then back to Pomerado Rd. We turned right and took it to Oak Knoll Rd, turning left to get back over to Poway Rd. From this point, we stayed on the time trial route for a while. A couple of times, I got out ahead of Pat but not too far ahead. All the way to Camino del Norte, which we stayed on until it turned into Camino del Sur, taking a right on Four Gee Rd. Rode the reverse of the extended route through 4S Ranch to get back to RB Rd. From there, it was the standard way home through the neighborhood. Pat was slowing down near the end of the ride, a good indicator that I had picked the route and effort level just about right. Felt pretty good about my output level on this ride, given a harder ride the previous day.

Avg speed = 16.0 mph. Total mileage = 44.1 mi

Avg power = 147 W. Weighted avg power = 184 W

Total elevation gain = 3390'

Training Load = 214

Intensity = 84%

https://www.strava.com/activities/16518415504

Had a shower when I got home, then the three of us went to have lunch at Sab-E-Lee. I had a spice level 4 dish, and the heat was just right, as was the flavor. Drove home after that, and Pat left to battle the traffic back to Irvine. I had some time in the afternoon to start putting stuff back after the carpet cleaning. Ate some food before we drove to Encinitas to this tiny venue off Quail Gardens Rd for an unplugged acoustic concert with The Lonesome Roses and Sean Watkins. Weather was wet on the way down, I didn't enjoy the drive. We got there just as they opened the doors, so we had time to pick seats and then get something to drink and a snack at this strange little store/coffee shop/bar nearby. The concert was pretty great in an intimate setting. Sean performed with his wife Dominique, a couple of new songs and a couple of his Nickel Creek songs. Rhianna and Molly were excellent, great vocalists and harmonizers, pretty good songwriters as well. Ann talked to a couple of ladies who are into local music, particularly Switchfoot. I chatted wit a couple of ladies, one of whom went to Coachella to see Nickel Creek and skipped out on the headliner acts Rage, Amy Winehouse, and Red Hot Chili Peppers. Very enjoyable all around. Drive home was a little less rainy and more well lit.

11-19-2025 Ride

Woke up early and got ready for a bike ride, leaving before Ann got up. It was about 45 deg when I left home, so I had on my long gloves and a beanie to keep my head warm. Still, my fingers got cold in the initial parts of the ride, which took me down by the park and across the pedestrian bridge, then behind the mall to the path through Kit Carson Park to El Ku Ave. To Escondido Blvd and then up to Felicita Ave, where I turned left and rode over to the freeway and beyond, turning right on Hamilton Ln, then left on Bernardo Ave (after an initial right and U-turn when I figured I was going the wrong way). Up and over the little rise, then the gradual climb by the freeway up to 11th Ave. Down to Del Dios Rd, turning left there and then right onto Avenida del Diablo to get over to Citracado Pkwy. I turned onto Harmony Grove Village Pkwy and then turned left onto Harmony Grove Rd. This next stretch was nice, although the fast morning traffic was at times a little unnerving. I rode to the turn onto Elfin Forest Rd and pushed pretty hard up the first part of that climb. Just after the turn a guy passed me going really fast, there was no way I could stay with him. On the climb I started to close the distance, but when it flattened out a little bit he was long gone. I rode up into San Elijo Hills village and turned left onto San Elijo Rd, again enjoying the downhill to RSF Rd. Another left turn here, taking it down to the subsequent left turn to stay on RSF Rd, dealing with a fair amount of morning traffic. I rode over to El Camino del Norte and turned left there, setting a PR (4:36, 254 W, 146 bpm) on the climb up to Via de Fortuna. Over to Lago Lindo, turning there and taking it to El Montevideo, where I turned left again and rode to the entrance to the reverse Stud Loop. I pushed my pace pretty good on this segment, not coasting so much and working on the little climbs. No PR on this day, although I kept my average power above 200 W. Took VdlV down to Via de Santa Fe and then the normal way over to San Dieguito, I stopped for a short break by the market near the turn off of El Apajo, then took the Three Witches climb at a slow pace up to CdS. Home the normal way via Camino San Bernardo and W Bernardo Dr, again, not pushing it too hard at the end of the ride. I could definitely feel the effects of the previous day's run, both in muscles that were a little sore and in some continuing tightness in the back of my right leg. Not really painful but noticeable.

Avg speed = 16.3 mph. Total mileage = 42.6 mi

Avg power = 145 W. Weighted avg power = 178 W

Total elevation gain = 2950'

Avg heartrate = 122 bpm (Coospo)

Relative Effort = 67

Training Load = 185

Intensity = 81%

https://www.strava.com/activities/16507111707

Got home in plenty of time to relax, shave, shower, and get ready for my volunteer shift at the hospital. I signed me and Laura up for the 4S Ranch Turkey Trot and bought the tickets for the National Comedy Theater show on Friday after Thanksgiving. The hospital shift was nothing special, I ate at the cafeteria, may need to pick something else as a regular option than the french fries, which tend to load me down. It was chilly riding over there, so I wore two jackets and my gloves on the return ride home. Watched an episode of Poirot before and after dinner, then read for a while before turning in.