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.