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Dec 3, 2016, 9:35 am

Rapha Social Ride - Easy Tempo/Recovery Ride With a Non-Aero Golf Ball on my Elbow!

Training objective: a tempo ride with the cadence at 75-85 rpm's and the heart rate at 135-145 bpm's.

Went out with the Rapha Amsterdam crowd. Nice ride and nice group on a virtually windless, clear sky day. Never really got the heart rate to the target (except for a few sprints or lead-outs), so more of a recovery ride. Still, had 70 Strava "achievements", including 25 new PR's. When I was leading the peloton or the breakaways, I was holding it at 38-40 km/hr.

Managed to fall down a flight of stairs leaving the apartment on the way to start the ride giving the elbow a pretty good knock (hard to go aero on the ride when it's swollen like this!). I figure it's good practice for my usual MTB crashes... :)

Training objective: a tempo ride with the cadence at 75-85 rpm's and the heart rate at 135-145 bpm's. Went out with the Rapha Amsterdam crowd. Nice ride and nice group on a virtually windless, clear sky day. Never really got the heart rate to the target (except for a few sprints or lead-outs), so more of a recovery ride. Still, had 70 Strava "achievements", including 25 new PR's. When I was leading the peloton or the breakaways, I was holding it at 38-40 km/hr. Managed to fall down a flight of stairs leaving the apartment on the way to start the ride giving the elbow a pretty good knock (hard to go aero on the ride when it's swollen like this!). I figure it's good practice for my usual MTB crashes... :)
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By: Richard Sambolec - OutFront.cc
Started in: Amsterdam, Noord-Holland, NL
Distance: 101.8 km
Selected: 101.8 km
Elevation: + 550 / - 545 m
Moving Time: 03:42:54
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Page Views: 167
Departed: Dec 3, 2016, 9:35 am
Starts in: Amsterdam, Noord-Holland, NL
Distance: 101.8 km
Selected distance: 101.8 km
Elevation: + 550 / - 545 m
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 04:42:02
Selection Duration: 16922
Moving Time: 03:42:54
Selection Moving Time: 03:42:54
Stopped Time: 00:59:08
Calories: 0
Max Speed: 54.7 kph
Avg Speed: 27.4 kph
Pace: 00:02:46
Moving Pace: 00:02:11
Max Cadence: 111 rpm
Min Cadence: 18 rpm
Avg Cadence: 74 rpm
Max HR: 165 bpm
Min HR: 89 bpm
Avg HR: 124 bpm

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

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