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Dec 26, 2016, 8:06 am

Easy Tempo Ride - Revenge of the Chillies and Burpees! (MTB)

Training objective: 2 hour tempo ride with the cadence at 75-85 rpm's and the heart rate between 145-150 bpm's.

With pretty decent saddle sores and bruising (no photos, I promise - but you'd be impressed, trust me!) I decided to take it a bit easy at about 3/4 pace - took about 45 minutes for the legs to loosen up after all those burpees the other day! :)

Have to save myself for the 70 km Great Brak Grabadoo on the 31st, so will take it easy until then (though I have some hills to get up to get to my usual training area...)

Training objective: 2 hour tempo ride with the cadence at 75-85 rpm's and the heart rate between 145-150 bpm's. With pretty decent saddle sores and bruising (no photos, I promise - but you'd be impressed, trust me!) I decided to take it a bit easy at about 3/4 pace - took about 45 minutes for the legs to loosen up after all those burpees the other day! :) Have to save myself for the 70 km Great Brak Grabadoo on the 31st, so will take it easy until then (though I have some hills to get up to get to my usual training area...)
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By: Richard Sambolec - OutFront.cc
Started in: The Island, Western Cape, ZA
Distance: 47.2 km
Selected: 47.2 km
Elevation: + 524 / - 524 m
Moving Time: 01:45:59
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Page Views: 16
Departed: Dec 26, 2016, 8:06 am
Starts in: The Island, Western Cape, ZA
Distance: 47.2 km
Selected distance: 47.2 km
Elevation: + 524 / - 524 m
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 01:49:40
Selection Duration: 6580
Moving Time: 01:45:59
Selection Moving Time: 01:45:59
Stopped Time: 00:03:41
Calories: 0
Max Speed: 53.0 kph
Avg Speed: 26.7 kph
Pace: 00:02:19
Moving Pace: 00:02:14
Max Cadence: 125 rpm
Min Cadence: 20 rpm
Avg Cadence: 79 rpm
Max HR: 164 bpm
Min HR: 108 bpm
Avg HR: 153 bpm

Time spent at or above each speed
Average grade at each speed

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