Slept somewhat fitfully and woke up hungry in the early morning, so I had a bowl of cereal and some bread. Then I got back to sleep for a while, waking up around 5:30 and reading for a bit. Then I got ready for a bike ride with John. Was a little cooler than normal. I headed over the normal way via W Bernardo Dr, keeping a slightly faster than usual pace. Got there around 7:25, John was adjusting his headset, and Jayden was out front with him. Vivian also came out to see us off. We headed up to Scripps-Poway Pkwy and turned left, riding down the hill and then climbing up to Danielson St before descending to the turnoff for Sycamore Canyon Rd. We took this down to Grade Rd and then over to Poway Rd, following the reverse of the old time trial loop for a while from there. My legs were feeling good on the climbs, I can tell the effects of my recent riding in improving my fitness. Back to Pomerado Rd, turning left and taking it up to the turn onto Old Pomerado Rd (my idea) to get back to Scripps-Poway Pkwy. We rode up this little climb and then took the normal way back to his house from there. Had smoothies and chatted with him and Vivian about their upcoming trip to Yellowstone and Grand Teton NP. They also told me about Dave's upcoming marriage to a woman he recently met. It's a weird story, I'm hoping that all turns out well for them. I rode home the normal way (perhaps a little faster) from there via W Bernardo Dr. Legs still felt pretty solid at the end of the ride.
Avg speed = 16.0 mph. Total mileage = 40.1 mi
Avg power = 135 W. Weighted avg power = 158 W
Total elevation gain = 2340'
Avg heartrate = 119 bpm (Coospo)
Relative Effort = 51
Training Load = 154
Intensity = 72%
Got home and had a little time to relax. I did some more updating of my cycling blog with my own analysis numbers, then shaved and showered to get ready for my volunteer shift at the hospital. Got there early enough to eat lunch in the cafeteria. On the shift there were two new nurses, Masha (on loan from Esco) and April. It started slow, but I got busy and stayed that way pretty much until it was time to go home. Was a little warmer on the ride back. I watched some TV and dozed through the episode. After dinner Ann and I watched the final episode of Season 1 of Untamed. The rest of the evening was quiet.
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