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Training objective: preparations for #theride, so 90 minutes of hard riding with the cadence between 65-75 rpm's and the heart rate at 155 bpm's. Coach says, "hopefully you'll be able to get some hills in..."
Took it easy heading over to Bloemendal - didn't pay too much attention, but basically keeping the cadence easy between 85-90 rpm's and the heart rate below 140 bpm's. Then 5 full-on attacks of Het Kopje, keeping the cadence between 65-75 rpm's and the heart rate at 155 bpm's (~51 minutes), followed by 45 minutes of hard grinding (same rpm/bpm objectives) against the wind on the flats on the way home. A few little blips below the objective in traffic or where I took a wrong turn, but more or less on track.
Used the lap/split function, so lap 1 was the easy ride out to Bloemendal, lap 2 was the hill repeats (51 mins), then lap 3 was the hard ride back (45 mins), and the last lap, the cool-down.
Had 1 top 10 trophy (9th best on a climbing segment), 20 new PR's and a total of 78 "achievements" on Strava - see: https://www.strava.com/activities/981199224
Got back to Amsterdam, then took it easy, cooling down with an easy pedal - same idea as on the way out. Stopped to help a cyclist who was t-boned by a SUV that carried on through a red light. Fortunately, he wasn't seriously hurt. Very nearly could have been me...
Time for a quick shower, then taking the bike out to De Haan Weilersport in Ouderkerk aan de Amstel for a full tune-up and cassette change (from 11/28 to 11/32) prior to the Klim Classic and #theride. Might have to do a small tune-up again about a week prior to #theride, but might as well take care of the big stuff now.
By: | Richard Sambolec - OutFront.cc |
Started in: | Amsterdam, Noord-Holland, NL |
Distance: | 81,9 km |
Selected: | 81,9 km |
Elevation: | + 353 / - 339 m |
Moving Time: | 02:36:44 |
Page Views: | 114 |
Departed: | 11 mai 2017 à 11h15 |
Starts in: | Amsterdam, Noord-Holland, NL |
Distance: | 81,9 km |
Selected distance: | 81,9 km |
Elevation: | + 353 / - 339 m |
Max Grade: | |
Avg Grade | |
Cat | |
FIETS | |
VAM | |
Ascent time | |
Descent time | |
Total Duration: | 02:46:27 |
Selection Duration: | 9987 |
Moving Time: | 02:36:44 |
Selection Moving Time: | 02:36:44 |
Stopped Time: | 00:09:43 |
Calories: | 0 |
Max Speed: | 58,6 kph |
Avg Speed: | 31,4 kph |
Pace: | 00:02:01 |
Moving Pace: | 00:01:54 |
Max Cadence: | 107 rpm |
Min Cadence: | 20 rpm |
Avg Cadence: | 75 rpm |
Max HR: | 169 bpm |
Min HR: | 105 bpm |
Avg HR: | 147 bpm |
Best format for turn-by-turn directions on modern Garmin Edge Devices
Best format for turn by turn directions on Edge 500, 510. Will provide true turn by turn navigation on Edge 800, 810, 1000, Touring including custom cue entries. Great for training when we release those features. Not currently optimal for Virtual Partner.
Useful for uploading your activity to another service, keeping records on your own computer etc.
Useful for any GPS unit. Contains no cuesheet entries, only track information (breadcrumb trail). Will provide turn by turn directions (true navigation) on the Edge 705/800/810/1000/Touring, but will not have any custom cues. Works great for Mio Cyclo. Find GPS specific help in our help system.
Estimated Time shows a prediction of how long it would take you to ride a given route. This number is based on your recent riding history, and represents an estimate of moving time. Each time you upload a new ride, your Estimated Time profile will adjust to reflect your most recent riding. Only rides exceeding 10 miles (16 km) will affect these estimates.
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