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Mar 30, 2017, 2:33 pm

Power Training Ride (MTB)

Training objective: 1 hour hard ride with the cadence between 65-75 rpm's and the heart rate at 150 bpm's

Cadence was a bit higher than target due to lack of elevation on this route. Also went a bit longer than 60 minutes. Wind against on the way back. According to Strava my average power was 284 watts for the whole ride and 300 watts for 60 minutes. Got a couple more trophies in the "Top 10" (3rd and 5th) and would have had another but had to stop for cows crossing the road at just under the 10 km mark. Very close to grabbing the KOM's on these 3 segments. Will definitely do it when I next have a 80 rpm ride!

Long ride tomorrow (Friday). FYI, planning a group ride on Sat from Great Brak to Oudtshoorn

Training objective: 1 hour hard ride with the cadence between 65-75 rpm's and the heart rate at 150 bpm's Cadence was a bit higher than target due to lack of elevation on this route. Also went a bit longer than 60 minutes. Wind against on the way back. According to Strava my average power was 284 watts for the whole ride and 300 watts for 60 minutes. Got a couple more trophies in the "Top 10" (3rd and 5th) and would have had another but had to stop for cows crossing the road at just under the 10 km mark. Very close to grabbing the KOM's on these 3 segments. Will definitely do it when I next have a 80 rpm ride! Long ride tomorrow (Friday). FYI, planning a group ride on Sat from Great Brak to Oudtshoorn
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By: Richard Sambolec - OutFront.cc
Started in: The Island, Western Cape, ZA
Distance: 40.0 km
Selected: 40.0 km
Elevation: + 307 / - 307 m
Moving Time: 01:24:34
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Page Views: 31
Departed: Mar 30, 2017, 2:33 pm
Starts in: The Island, Western Cape, ZA
Distance: 40.0 km
Selected distance: 40.0 km
Elevation: + 307 / - 307 m
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 01:24:36
Selection Duration: 5076
Moving Time: 01:24:34
Selection Moving Time: 01:24:34
Stopped Time: 00:00:02
Calories: 0
Max Speed: 53.7 kph
Avg Speed: 28.4 kph
Pace: 00:02:06
Moving Pace: 00:02:06
Max Cadence: 126 rpm
Min Cadence: 32 rpm
Avg Cadence: 78 rpm
Max HR: 171 bpm
Min HR: 93 bpm
Avg HR: 158 bpm

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

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