Training objective: 2 hour tempo ride on flat roads with the cadence at 75-80 rpm's and the heart rate between 140-145 bpm's. Had a hard time keeping the cadence and heart rate in sync - may be time for either a larger crank on the front or a more aggressive cassette, as I keep hitting the end of the gears before the heart rate is above 140 on the flats or even moderate inclines. I decided to focus more on cadence than heart rate today, but it was still a bit all over the place. And of course, I threw in a few sprints at the end, including the downhills. Oh, and had to stop and give a couple of guys in a courier van directions at the 1 hour 20 minute mark. And then, what are the chances - I'm back home cleaning the bike about 1.5 hours later and the same guys pull up asking for directions to another place... Hard ride with lots of hills planned for tomorrow...