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Training objective: 2-3 hours at a hard tempo pace with the cadence between 65-75 rpm's and the heart rate at 150 obpm's. Coach says not to hill, just a solid hard and consistent pace with the last 30-40 minutes as hard as possible.
Saw the black clouds and thought for sure it would rain, so started out with my rain jacket - that was a sweaty mistake! Finally pulled it off while underway at about the 7.85 km mark after slogging up the Spar Bult/Hill - it was like wearing a garbage bag...
Gave it on the tar and through the rest of the ride, but had a hard time keeping the heart rate at 150 (often it was 145-147 bpm's). A fair bit of wind against from Tramonto to the end, but that's about par for the course.
I really thought I would have more PR's or Top 10 Trophies. I created a segment for this whole ride (same route I did yesterday) and I only finished 48 seconds slower today. That's pretty good considering the slow start with the jacket nonsense early on. I created some more segments after the ride and see I've got more Top 10 Trophies and KOM's (again, there are very few segments around here, so I have to create a few so I have something to measure m progress!). Check out the accomplishments on Strava: https://www.strava.com/activities/855604707
Rest day tomorrow.
By: | Richard Sambolec - OutFront.cc |
Started in: | The Island, Western Cape, ZA |
Distance: | 53,0 km |
Selected: | 53,0 km |
Elevation: | + 492 / - 495 m |
Moving Time: | 02:00:25 |
Page Views: | 34 |
Departed: | 05.02.2017, 08:11 |
Starts in: | The Island, Western Cape, ZA |
Distance: | 53,0 km |
Selected distance: | 53,0 km |
Elevation: | + 492 / - 495 m |
Max Grade: | |
Avg Grade | |
Cat | |
FIETS | |
VAM | |
Ascent time | |
Descent time | |
Total Duration: | 02:00:26 |
Selection Duration: | 7226 |
Moving Time: | 02:00:25 |
Selection Moving Time: | 02:00:25 |
Stopped Time: | 00:00:01 |
Calories: | 0 |
Max Speed: | 57,1 kph |
Avg Speed: | 26,4 kph |
Pace: | 00:02:16 |
Moving Pace: | 00:02:16 |
Max Cadence: | 134 rpm |
Min Cadence: | 19 rpm |
Avg Cadence: | 78 rpm |
Max HR: | 168 bpm |
Min HR: | 96 bpm |
Avg HR: | 151 bpm |
Best format for turn-by-turn directions on modern Garmin Edge Devices
Best format for turn by turn directions on Edge 500, 510. Will provide true turn by turn navigation on Edge 800, 810, 1000, Touring including custom cue entries. Great for training when we release those features. Not currently optimal for Virtual Partner.
Useful for uploading your activity to another service, keeping records on your own computer etc.
Useful for any GPS unit. Contains no cuesheet entries, only track information (breadcrumb trail). Will provide turn by turn directions (true navigation) on the Edge 705/800/810/1000/Touring, but will not have any custom cues. Works great for Mio Cyclo. Find GPS specific help in our help system.
Estimated Time shows a prediction of how long it would take you to ride a given route. This number is based on your recent riding history, and represents an estimate of moving time. Each time you upload a new ride, your Estimated Time profile will adjust to reflect your most recent riding. Only rides exceeding 10 miles (16 km) will affect these estimates.
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