Training objective: 2-3 hour hard ride with a lot of hills and the heart rate at 145-165 bpm's. The last 45 minutes as hard as possible. Phew - hard one. I didn't get cadence guidance for this one, but I focused on keeping it between 75-85 rpm's, except for the flats where I was a pushing it at ~95 rpm's and a the descents, of course. Very hot first 90 minutes - sweat was coming off in buckets (and occasionally stopping the Garmin). I probably pushed too hard from the start as I nearly bonked at the 2 hour mark - fuel felt really low at 1 hour 40 minutes (I took food and fluids with but had a hard time refueling as much as I should have while riding nearly full-out). Cheated a bit and stopped for a couple of minutes at the Ruiterbos Plaaswinkel (2 hour mark) for a Coke and ate half a sandwich. Then back on the bike only to come across a phone in the middle of the road nearly identical to mine. Screen is totally cracked but will look at flybys to see if perhaps a fellow cyclist lost it. Very strong wind against for the last 20 km or so. Boy am I pooped! New Assos T.Equipe S7's are great - except now that I no longer feel saddle pain, I'm aware of all of the other aches! :)