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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.
Okay, a bit hard not to run into hills around here, especially with the Spar Bult/Hill right out of the gates. I gave it a good push all the way to the Tramonto turn, then got the onshore wind in my face for the ride back which I figure ought to count for something giving I was maintaining the pace. :) Had to add on a loop out to Southern Cross in order to make it a full 2 hours. Also ran into runners doing the De Dekke Spar Marathon, so took it a bit easy coming back down the Spar Hill.
I really kept the heart rate up there (new high of 176 bpm's, I think) and the cadence consistent - I run out of teeth on the front sprocket on the flats and downhills, which is why the cadence is higher there (~85-90 rpm's on the flat sections).
Very few Strava segments here, but I nailed a bunch and then created some more when I got home. Lots of Top 10 trophies and a few KOM's. The only other guys faster than me on the Trophy segments were guys like Gerrie
By: | Richard Sambolec - OutFront.cc |
Started in: | The Island, Western Cape, ZA |
Distance: | 52,9 km |
Selected: | 52,9 km |
Elevation: | + 534 / - 536 m |
Moving Time: | 01:59:13 |
Page Views: | 51 |
Departed: | 4 fév. 2017 à 08h38 |
Starts in: | The Island, Western Cape, ZA |
Distance: | 52,9 km |
Selected distance: | 52,9 km |
Elevation: | + 534 / - 536 m |
Max Grade: | |
Avg Grade | |
Cat | |
FIETS | |
VAM | |
Ascent time | |
Descent time | |
Total Duration: | 02:00:04 |
Selection Duration: | 7204 |
Moving Time: | 01:59:13 |
Selection Moving Time: | 01:59:13 |
Stopped Time: | 00:00:51 |
Calories: | 0 |
Max Speed: | 56,6 kph |
Avg Speed: | 26,6 kph |
Pace: | 00:02:16 |
Moving Pace: | 00:02:15 |
Max Cadence: | 132 rpm |
Min Cadence: | 22 rpm |
Avg Cadence: | 77 rpm |
Max HR: | 176 bpm |
Min HR: | 87 bpm |
Avg HR: | 163 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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