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%
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.
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