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Dec 14, 2017, 9:13 am

Tramonto Loop and Back via Glentana Tempo Ride (MTB)

Training objective: tempo ride for 2 hours with the cadence between 75-85 rpm's and the heart rate at 145-155 bpm's, but if the legs feel good, make that last 30 minutes nice and hard

First day with a bit of hills - not too bad given I don't have my climbing legs yet. Did the first 60 minutes at tempo (a bit extra, especially on the hills), then hit the lap button, continued tempo for the next 30 minutes, then the lap button again and gave it more gas for 30 minutes (against the prevailing onshore headwind for bonus points!), then continued at tempo for the last bit, followed by an easy spin around The Island for a bit of a cool down.

Lekker!

Training objective: tempo ride for 2 hours with the cadence between 75-85 rpm's and the heart rate at 145-155 bpm's, but if the legs feel good, make that last 30 minutes nice and hard First day with a bit of hills - not too bad given I don't have my climbing legs yet. Did the first 60 minutes at tempo (a bit extra, especially on the hills), then hit the lap button, continued tempo for the next 30 minutes, then the lap button again and gave it more gas for 30 minutes (against the prevailing onshore headwind for bonus points!), then continued at tempo for the last bit, followed by an easy spin around The Island for a bit of a cool down. Lekker!
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By: Richard Sambolec - OutFront.cc
Started in: The Island, Western Cape, ZA
Distance: 55.6 km
Selected: 55.6 km
Elevation: + 636 / - 637 m
Moving Time: 02:09:13
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Page Views: 6
Departed: Dec 14, 2017, 9:13 am
Starts in: The Island, Western Cape, ZA
Distance: 55.6 km
Selected distance: 55.6 km
Elevation: + 636 / - 637 m
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 02:09:14
Selection Duration: 7754
Moving Time: 02:09:13
Selection Moving Time: 02:09:13
Stopped Time: 00:00:01
Calories: 0
Max Speed: 66.3 kph
Avg Speed: 25.8 kph
Pace: 00:02:19
Moving Pace: 00:02:19
Max Cadence: 152 rpm
Min Cadence: 22 rpm
Avg Cadence: 83 rpm
Max HR: 169 bpm
Min HR: 91 bpm
Avg HR: 156 bpm

Time spent at or above each speed
Average grade at each speed

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