Woke up after a decent night's sleep and got ready for a bike ride with John. Rode over there the normal way at moderate pace. Jayden and Vivian were there when we left, heading up to Scripps-Poway Pkwy, then down the hill. At the bottom 8 stopped and found out I had a rear tire flat. John helped while I fixed it, then we headed up to Kirkham Rd and took it to Kirkham Way. At the top of the little climb I pumped some more air into my tire while I waited for John. When he caught up, we rode to Danielson St and used it to get back to Scripps-Poway Pkwy, heading east. We rode to the exit to get to Sycamore Canyon Rd, took it, and rode up to the top of that road. More air in the tire while I waited, then we rode all the way down to Garden Rd, turning right and riding through the neighborhood up there before coming back on Garden Rd to Poway Rd. Right turn there, riding up most of the climb before Espola Rd, turning left on Sunrise Ranch Rd and then left on Sunrise Canyon Rd. Down a nice descent to Ipava Dr, following that down to Putney Rd, where we turned left and took it to Midland Rd. Right turn there, heading up to Aubrey St (I overshot this turn), turning left and staying on it until it dead-ended, where we took a sidewalk path to get to Woodcreek Rd. That took us to Twin Peaks Rd, where we turned left and then left again on Silverset St. This is a short, quite steep road (John struggled here) up to Arbolitos Dr, where we turned right and rode along the ridge to Celestial Rd, turning right on Ring Rd and then left on McFerron Rd to get to Pomerado Rd. Left turn there, then we followed the normal way back to John's house, except that we turned left on Alpine Ter and connected that way to Briarleaf Way. Vivian made smoothies for us when we got back, and we talked about their trip to Disneyland and California Adventure last Wednesday. I headed back home from there following the normal way, except I took W Bernardo Dr. Legs felt fine, but I took it easy, knowing I have a big ride planned for Saturday.
Avg speed = 14.9 mph. Total mileage = 38.5 mi
Avg power = 129 W. Weighted avg power = 159 W
Total elevation gain = 2320'
Avg heartrate = 113 bpm (Coospo)
Relative Effort = 43
Training Load = 156
Intensity = 72%
Got home and had a little time, but not much, to relax before I shaved and showered for my volunteer shift at the hospital. I left early and rode to Walmart to drop off the refurbished HDD I'd bought that was incompatible with my PC. Then I headed to the hospital and worked my shift, which was slow at the beginning but got progressively busier over time. I left on time to get home and change to meet Emily and Caleb at OtB for dinner. Traffic was terrible, maybe due to previous accidents on the freeway. We had a nice chat about the Wild Animal Park's new restaurant and their upcoming trip to Las Vegas. Then I drove home and watched a little TV to unwind after a long day.
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