Woke up around 5:30, had a decent night's sleep although I did read during the night. Got ready for a ride with John, initially thought about stopping for a donut before meeting him but decided against it, probably not a good idea. Rode over, initially taking the normal way via Bernardo Center Dr. But when I got to the corner of Pomerado Rd and Poway Rd, I had enough time to keep going straight, up to a right turn onto Scripps-Poway Pkwy. Did that little climb and then rode to John's house the normal way from there, including riding up to the top of Briarleaf Way. Jayden was out and in rare form when I got there, he's definitely a high-energy boy. We rode back down the hill and turned right onto Poway Rd, following the reverse of the old time trial route for a while. The climb up to Espola Rd was tough as usual, but I didn't think it seemed as steep as on past times. John's new Sunday time trial route follows Poway Rd up to the 67, then back down via Scripps-Poway Pkwy. That's quite a climb to be doing regularly, good on him! We followed Espola Rd down to Twin Peaks Rd and then climbed up to the high school. John was slow on this climb, as the heat was starting to build for the day. Then it was back down to Pomerado Rd, making good time and trading leads on this downhill section. Left turn onto Pomerado Rd, and I repeated my earlier course up to Scripps-Poway Pkwy. But John's route had us going to the top of Pomerado Rd, so that's what we did. I kept a steady pace but was slower than my PR by about a minute, hoped that I had been faster. Again, John was quite slow on this climb, the day was hot by then, and this climb was exposed to the sun. Back to his house the normal way from the top, where Jayden was out and wanting to race me and John. Kinda annoying. Vivian brought out smoothies, and they really hit the spot. Later, I had a slice of banana bread, with black walnuts, that she had made a couple of days ago. It was delicious. On the ride back, I rode down the hill and turned left onto Sabre Springs Pkwy, staying on it past Poway Rd and following the new time trial route home from there. I was slower than usual, this time it was the effect of the higher temperatures on me. Felt fine at the end, not tired but not full of energy.
Avg speed = 15.4 mph. Total mileage = 40.9 mi
Avg power = 127 W. Weighted avg power = 157 W
Total elevation gain = 2640'
Avg heartrate = 112 bpm (Coospo)
Relative Effort = 41
Training Load = 155
Intensity = 71%
Ann left for the beach right after I got home, so I had the house to myself for about an hour. I got ready for my volunteer shift in a leisurely fashion and left a little early, intending to eat a bigger lunch in the cafeteria. I did, but it cost me more than I thought, not game-changing money but certainly not, in real money, what I thought the meal was worth. Probably won't do that again soon, maybe just bring a sandwich or something to heat in the microwave. Then I headed to my shift. It was pretty consistently busy, met a new (for me) Med Tech, Norma. A guy was having a heart attack in the waiting room, Richard found it out, and that caused folks to scramble. They ended up stabilizing him there and then flying him over to Escondido. I was about 10 minutes late leaving, which put me behind schedule for meeting Emily at Kit Carson Park. Rushed home and changed, then put on my backpack with two gallons of water for weight and headed over there. She was already there, I arrived several minutes late but not too bad, given the traffic. We ended up doing a hike around much of the perimeter of the park, a little longer than our usual route and definitely more hilly, although it wasn't too bad. The path was about half in shade, which was beneficial on this day. She provided a lot of details about Mike's intended purchase of a ReMax office in Irvine. Sounds risky, but it was gratifying to hear how much he involved Emily and relied on her input prior to the purchase. We hiked for about 50 minutes, then I rode home and ate dinner with Ann, who waited for me. Watched a little TV after dinner and read before going to bed.
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