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31 mrt 2017 10:03

Dry

Training objective: long ride (3-5 hours), with the cadence between 75-90 rpm's and the heart rate at 130-145 bpm's.

Phew - ran out of fluids and fuel, so a bit of a taxing last 35 km's or so - not the legs, just the parched throat and dry lips.... Oh, and my backside feels like ground hamburger after the dry, dusty corrugated roads.

Considering it was just an easy endurance pace, I'm a bit surprised I got so many PR's (2 KOM's, a 4th best trophy, 7 PR's and 11 other Strava "achievements"). My new wheelset helps, I guess.

I'll do the group ride to Oudtshoorn and back tomorrow (200 km's), then rest both Sunday

Training objective: long ride (3-5 hours), with the cadence between 75-90 rpm's and the heart rate at 130-145 bpm's. Phew - ran out of fluids and fuel, so a bit of a taxing last 35 km's or so - not the legs, just the parched throat and dry lips.... Oh, and my backside feels like ground hamburger after the dry, dusty corrugated roads. Considering it was just an easy endurance pace, I'm a bit surprised I got so many PR's (2 KOM's, a 4th best trophy, 7 PR's and 11 other Strava "achievements"). My new wheelset helps, I guess. I'll do the group ride to Oudtshoorn and back tomorrow (200 km's), then rest both Sunday
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By: Richard Sambolec - OutFront.cc
Started in: The Island, Western Cape, ZA
Distance: 114,0 km
Selected: 114,0 km
Elevation: + 2101 / - 2102 m
Moving Time: 05:25:26
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Page Views: 9
Departed: 31 mrt 2017 10:03
Starts in: The Island, Western Cape, ZA
Distance: 114,0 km
Selected distance: 114,0 km
Elevation: + 2101 / - 2102 m
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 05:41:53
Selection Duration: 20513
Moving Time: 05:25:26
Selection Moving Time: 05:25:26
Stopped Time: 00:16:27
Calories: 0
Max Speed: 72,6 kph
Avg Speed: 21,0 kph
Pace: 00:03:00
Moving Pace: 00:02:51
Max Cadence: 148 rpm
Min Cadence: 20 rpm
Avg Cadence: 83 rpm
Max HR: 153 bpm
Min HR: 103 bpm
Avg HR: 136 bpm

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

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