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