Woke up during the night and read for a while, still took some time after that for me to get back to sleep. Had some vivid dreams as well, and woke up early (<!>). Today was the planned day for a longer training ride for the upcoming century, so I got ready and left the house around 7:15. It was colder than I had planned for, definitely in the high 30s, so the ride through the neighborhood to RB Rd was painful, especially on the downhill section. Once I got to 4S Ranch, it was starting to warm up and not so bad. Over to CdS, taking it all the way to the 56 bike path. It got cold again by the descent before the CdS Bump. Initially, I chose a fairly modest pace and held it, I guess, until I got to the 56 bike path, where I started riding a little harder. All the way to the end and then over to Carmel Valley Rd to get to PCH, where I turned right. Once I got onto PCH, I put my head down and focused on keeping about as high a speed as I could maintain for an extended period. I stayed on PCH through Solana Beach, Cardiff, Encinitas, Leucadia, Carlsbad, and into south Oceanside. The wind was light, not such a factor positive or negative. I did stop and eat a banana just after VdlV but otherwise kept pedaling. I turned left on Eaton St to get to Broadway St, which I took to Cassidy St. Left turn there to get to Pacific St, which I took all the way into Oceanside, turning right on Harbor Dr. I rode past the marina to the end of Harbor Dr, turned around and retraced my route, stopping briefly to unwrap a granola bar so I could eat it while riding. The ride back on Pacific St was slower, and I dropped my average speed on this section. Back to PCH heading south. Again, no issues with headwinds, but my legs were more tired than on the outbound route. I stayed on PCH all the way back into Encinitas, going kinda slow up the tiny little climbs along the way. Took the normal side streets in Encinitas before getting back to PCH. Shortly after, I stopped at Swami's Beach for a bathroom break and a very short rest. I ate a couple of dates here, thinking I would stop along the way at a convenience store and get some more food. Rode over to VdlV, where I turned left and followed the normal way back into the Del Sur neighborhood. Kept up a decent, albeit slower than normal, pace on the flats, but I was slow going up Three Witches, which was a physical and mental struggle to just keep pedaling. Once I turned onto CDS I got a call from Ben, saw it when I stopped briefly at the turn onto Paseo del Sur to make sure it wasn't Ann calling. Took this road back to CdS, slowing noticeably by this time. From that turn I took the new normal way home, the climbs were a workout for my tired legs. Was really glad to get home, Ann wasn't home yet.
Avg speed = 17.1 mph. Total mileage = 75.7 mi
Avg power = 151 W. Weighted avg power = 169 W
Total elevation gain = 2780'
Avg heartrate = 130 bpm (! Coospo)
Relative Effort = 149
Training Load = 284
Intensity = 77%
I was pretty slow just putting my gear away in the garage, felt really good to sit down on the couch, eat some lunch, and watch a little TV. Ann showed up around this time. As seen by my average heartrate above, this turned out to be a bigger effort than originally intended. I ended up setting a PR for 100k distance (3:48:23, 16.3 mph). After I climbed into Del Mar, my average speed on the 40-mile PCH segment out to Oceanside and back to VdlV was 17.8 mph, with a weighted avg power of 182 W. I recovered fairly quickly, although my right leg was a little sore from the effort. Ann booked the tickets for our trip to Italy to see Laura, then we went to Dairy Queen for an ice cream cone (payback for Ann cutting my hair). We also went to Aldi and got some stuff while we were out. The rest of the day and evening were quiet.
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