Got up early to get over to John's house for a ride. I wrote Linda a short note on a sympathy card and mailed it on the way. Through the neighborhood to Matinal Rd and then to W Bernardo Dr to get to RB Rd. I didn't have much margin for time to get there, so I turned right on Bernardo Oaks Dr to get to Rios Rd and thus to Pomerado Rd. From there it was the normal way to his place, other than riding to the top of Briarleaf Way. Jayden was out front, and Vivian came out as well to see us off. We rode to Springbrook Dr and turned right, taking it downhill to Sabre Springs Pkwy. From there we rode to the 56 bike path, then took it to Salmon River Rd and then to Adolphia St. These roads were new to John. We rode up to Park Village Rd and took it up, and then down, to Camino del Sur. We took this road back to the 56 bike path, turned left, then rode to Carmel Valley Rd, where we started heading back. To Camino del Sur, turning right and heading back to the 56 bike path, this time turning east. We rode a short distance to the path that got us to Carmel Mountain Rd, turning there and the riding until the road turned into Rancho Penasquitos Blvd and then Poway Rd. Back to Springhurst Dr and the normal way to John's house, again riding to the end of Briarleaf Way. I stayed and had a smoothie that Vivian made, and she came out and chatted about their summer trip plans. Legs were a little sore from this ride and the previous day's ride as well, so I wasn't that fast on the return ride home, taking the normal route.
Avg speed = 15.3 mph (15.6 mph). Total mileage = 43.7 mi
Avg power = 133 W. Weighted avg power = 156 W
Total elevation gain = 2680' (2990')
Avg heartrate = 112 bpm (Coospo)
Relative Effort = 39 (41)
Training Load = 161
Intensity = 71%
I had about an hour before I went to the hospital for my volunteer shift. Cleaned the kitchen, showered and shaved, and ate some lunch before riding over early enough to eat some food in the cafeteria (fries, an ice cream bar, and a Pepsi). The shift was quiet initially, got busier toward the end. A guy came in in full cardiac arrest, he didn't make it, and that was sad. Another guy came in with symptoms of alcohol poisoning. I left at 4:30 and hurried home to change clothes for a run-walk with Emily and Caleb at Kit Carson Park. We are making progress in our training but slowly. I was ready for a quiet evening, had some homemade pizza and watched TV.
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