Training objective: 2 hours with the cadence between 65-70 rpm's and the heart rate at 150 bpm's I realized after the first 20 minutes I'd have to hit some hills if I was going to keep the cadence down that low and keep the heart rate up (otherwise, I was at 85 rpm's and 37-40 km/hr with the heart rate dropping to 145 or less...) so over to Friemersheim for some big climbs - unfortunately, the road at the very top of the village is blocked off due to resurfacing, so that slowed me down a bit. There really was no way to keep the cadence that low on the flats or the minor inclines and still keep the effort (heart rate) up. I pedaled hard even on the downhills to try my best to keep the watts and heart rate up, even if that meant the cadence went over 100 rpm's at times. Wind against most of the way (including up and down the hills - arrggh!) - probably in the 20-25 km/hr range - made for a tough ride!