Training objective: 2-3 hours with the cadence between 70-75 rpm's and the heart rate at 150-155 bpm's Whoa, killer wind out there today - and driving rain for most of the first hour. The constant battle with the wind made it hard to keep the cadence on target; I was more between 66-77 rpm's, occasionally hitting the upper end when the wind settled for a minute or two. Heart rate dipped a few times when I had to stop for traffic lights, but got quickly back on track. Took it a bit easier on a couple of curvy sections when there was limited visibility due to rain - heart rate dropped to 148 bpm's there. Otherwise, pretty well on track the whole way - it was rather brutal, but I guess that builds character! :) Used the lap function to mark the 18 or so minute warm-up (I forgot to hit the lap function for the 2nd lap until a couple of minutes had already passed), the 3 hour tempo ride, and finally the 8 minute cool-down ride back to the fietsenstalling.