Slept decently, woke up around 5:30 and did a little kitchen cleanup before getting ready for a ride with John. I left the house around 6:40 and used a modest pace to get over to his neighborhood via the normal route. I got there early enough to ride around his neighborhood a couple of times before I saw that his garage door was open. Vivian and Jayden were out to see us off, as we headed up to Scripps-Poway Pkwy and turned right there. A little more climbing, then down the hill to the bike path on the east side of I-15, which we took north to Poway Rd and then to Sabre Springs Pkwy. Took a left there and then another left on Evening Creek Dr, with yet again another left on Sabre Hill Dr. It's a short, steep climb to the top, and I put my bike into its lowest gear and just spun up to the top. We followed road around and then back down to Evening Creek Dr and continued up this road, eventually riding through a parking lot and on some sidewalks to get to the 56 bike path. Took it west past a couple of dodgy intersections during morning rush hour, and we eventually turned off the bike path onto Salmon River Rd. Down the hill to Adolphia St, where we turned and then had an exhilarating, fairly steep and winding downhill with periodic speed bumps to zoom over. That was fun, a little scary. We got onto Park Village Rd, a little more climbing, then another nice, shallower descent to the end of CdS. We kept going straight, turning right on Dormouse Rd, which I had ridden once before but in the opposite direction. This road had another short, steep climb to negotiate, followed by another steep, winding descent back to CdS. We turned left there and rode up to CMR, turning there and taking it, and its fairly mile climb, up to Black Mountain Rd. A right turn there, then a left on Paseo Montalban took us eventually back to CMR, avoiding the high school morning traffic. We turned right there and stayed on it as it turned into Rancho Penasquitos Blvd, across the freeway to Poway Rd, and back to Sabre Springs Pkwy, turning right this time. This got us to Springhurst Dr, and we took the route, via Alpine Ter, back to his house. Vivian made smoothies for us, and the three of us chatted for a shorter period than usual, as I wanted to get home before it got too hot. I rode back home the normal way via Bernardo Center Dr. Felt good on the ride, a little tired at the end.
Avg speed = 14.3 mph. Total mileage = 39.6 mi
Avg power = 120 W. Weighted avg power = 147 W
Total elevation gain = 2550'
Avg heartrate = 110 bpm (Coospo)
Relative Effort = 37
Training Load = 141
Intensity = 67%
Got home, had time to shave and shower, relax a little bit before heading over to the hospital for my volunteer shift. I ate a big lunch this time, brought more food than I had planned, and bought some food there as well. The ED was really hopping when I got there, as busy as I have ever seen it, with all beds occupied and a lot going on. As a result, I was pretty busy at the start and had a couple of additional stretches where I was busy, mainly cleaning out rooms for new patients. There were two new nurses on duty, Tanner and Elaine. I finished my shift a little late and then rode home in nice, albeit slightly hot, weather. Ann and I talked to Laura and Joe and got some logistics squared away for next week. We had dinner, then Ann went to an exercise class and I watched a little TV before settling down (<>).
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