Got up kinda early to get ready for a bike ride with John. Was worried it was going to be really cold on the way over, but it turned out to be bearable. Aguamiel Rd and W Bernardo Dr route to RB Rd, then it was the normal way straight there, including the turn onto Alpine Terrace. I forgot a couple of things before starting and was a little late getting underway. I pushed a little bit but not hard. Got there right at 7:30, we weren't there long before Jayden waved us off. Over to Angelique St and up to the top, turning right on Cypress Canyon Rd and taking it down to Blue Canyon Dr. We rode that up to Spring Canyon Rd and turned right for a general downhill run to Scripps Ranch Blvd, where we turned left. Took that up and over to Pomerado Rd, where we turned left and rode up to the top. I kept pace with John for most of it but got out a little ahead near the top. Then we rode down the hill and stayed together on Pomerado Rd all the way to RB Rd, turning right there. Up to Espola Rd and past the high school. John slowed way down, and I stayed with him up and then down to Twin Peaks Rd. We rode over to Community Rd and used it to get over to Poway Rd. Right turn there and back to his house the normal way from there. Had smoothies that he made and took a look at his new back patio, then I headed home a different way, riding down to Sabre Springs Pkwy and staying on it until I got to the time trial route. Followed that all the way home. Steady pace on this ride, rarely pushing hard.
Avg speed = 15.3 mph. Total mileage = 47.3 mi
Avg power = 134 W. Weighted avg power = 160 W
Total elevation gain = 3050'
Avg heartrate = 118 bpm (Coospo)
Relative Effort = 57
Training Load = 184
Intensity = 73%
I had just a little time to get showered, shaved, and cleaning kitchen before I rode to the hospital for my volunteer shift. It wasn't crazy busy on this day. New nurses there were Chelsea, Kristin and Emma. Armando was another nurse who was there for a while. I talked to a guy in for his wife. He was a former Navy pilot, had flown 150 missions in Vietnam and was interesting to chat with. Rode home after the shift, it was a warm day and a nice ride home. I packed my stuff up for the trip and had an otherwise quiet evening.
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