Had a decent night's sleep, woke up around 5:30 (<!>). Got ready for a bike ride with John, headed over there a little early so I didn't have to push the pace too hard on the way there. Normal route to his place, except I turned on Alpine Ter and rode up to the top of Briarleaf Way before turning around and coming back down to Dapple Ct to get onto Dapple Way. Still got there a little early, he was just opening the garage door when I pulled into the driveway. Vivian and Jayden came out as well. We headed down the hill to Poway Rd and took it to Sabre Springs Pkwy, turning right there and riding up to the 56 bike path. John seemed a little slower than usual, but I was also riding more slowly. We rode down to CdS and turned left there, taking it down to Park Village Rd and turning left there. Then it was the gradual climb back up to Black Mountain Rd, where we turned right and rode down, then up to Capricorn Way, turning right there. Through Blair's old neighborhood until we got to Camino Ruiz, where we turned right and found the donut shop Donutopolis. I had a couple of donuts, John had one. They were okay but not really worth the price, IMHO. From our discussion, it sounds like Vivian is going to be a housewife, and she's happy about that. They are already planning a big trip next summer, including an Alaska cruise and a possible trip to Hawaii before visiting family in Malaysia. John used my bike tool to tighten his left shifter lever. After the break we headed over to Mira Mesa Blvd on Camino Ruiz, having to deal on this section with morning traffic. Took Mira Mesa Blvd back to Black Mountain Rd and then rode back down the hill, turning right at the bottom onto Mercy Rd. We hadn't ridden this way together in a long time. Short, steepish climb back to the freeway, then it leveled out. I got pretty far ahead of him on this stretch, ended up stopping and waiting until he caught up. Then we rode pretty much together back to Springbrook Dr, turning left there and heading to his house the usual way. Vivian made smoothies for us and brought us banana bread as well, so I was really calorie-loaded on this ride. Headed home the normal way via RB Rd and W Bernardo Dr at the end.
Avg speed = 15.3 mph. Total mileage = 40.4 mi
Avg power = 118 W. Weighted avg power = 144 W
Total elevation gain = 2320'
Avg heartrate = 114 bpm (Coospo)
Relative Effort = 46
Training Load = 132
Intensity = 65%
Cooled down a little when I got home, then showered and got ready for my volunteer shift at the hospital. It was steadily busy for the first 3 hours or so, then seemed to slow down near the end. I finished on time and rode home to eat an early dinner before meeting Emily at OTB for happy hour. We talked about my backpacking trip, the concert she and Ann went to, and how she is managing the current workload and stress at work. I stopped at the park on the way home and did a slow 2-mile run to finish getting my steps in.
Avg pace = 8:24/mi
Total distance = 2.05 mi
Elapsed moving time = 17:16
Avg heartrate = 130 bpm (Coospo)
Relative Effort = 4
Then it was home, watching a little TV, and heading to bed.
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