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Training objective: 90 mins with the cadence between 70-75 rpm's and the heart rate at 160 bpm's followed by 20 minutes of bridge intervals.
Man, with just 2 hours of sleep it was tough to keep going - and I just couldn't keep the heart rate at 160 , but I did give it pretty much all I had. Wind against on the way out along the Rijncanaal and very strong against on the east-to-west bridge intervals - those were brutal.
Used the lap/split function - first 10 minutes were a warm-up to the start of the 90-minute hard ride, then those 90 minutes, followed by a strong tempo to the start of the bridge intervals, then the usual lap/split for each ascent and descent of the bridge, followed by the easier ride back to the bike storage locker (I did throw in one "extra" bridge interval on the Amsterdamsebrug on the way back).
Time for a nap! :)
By: | Richard Sambolec - OutFront.cc |
Started in: | Amsterdam, Noord-Holland, NL |
Distance: | 74,3 km |
Selected: | 74,3 km |
Elevation: | + 344 / - 330 m |
Moving Time: | 02:27:48 |
Page Views: | 18 |
Departed: | 30 nov 2016 12:31 |
Starts in: | Amsterdam, Noord-Holland, NL |
Distance: | 74,3 km |
Selected distance: | 74,3 km |
Elevation: | + 344 / - 330 m |
Max Grade: | |
Avg Grade | |
Cat | |
FIETS | |
VAM | |
Ascent time | |
Descent time | |
Total Duration: | 02:34:10 |
Selection Duration: | 9250 |
Moving Time: | 02:27:48 |
Selection Moving Time: | 02:27:48 |
Stopped Time: | 00:06:22 |
Calories: | 0 |
Max Speed: | 40,3 kph |
Avg Speed: | 30,2 kph |
Pace: | 00:02:04 |
Moving Pace: | 00:01:59 |
Max Cadence: | 100 rpm |
Min Cadence: | 19 rpm |
Avg Cadence: | 73 rpm |
Max HR: | 164 bpm |
Min HR: | 102 bpm |
Avg HR: | 146 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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