Training objective: 2 hours tempo 75-85 rpm and heart rate at 145-155 bpm's Bit of a wet and gritty track today. Coach Morne seems to have gone AWOL since Friday (!), so I decided to do a relatively easy tempo ride as I get rid of the last remnants of my cold. But then it just got to be too much fun bombing along the Amstel, so I figured what the heck, let's push it a bit. For some reason my heart rate was a lot higher than normal - not sure if it's because of my cold or due to the new bike set-up with more watts being transferred to the pedals... Was starting to flag at about the 60 km mark and had to fight calf cramps in both legs, but especially the left. That was a new one. And my core was feeling pretty weak - a few days off slumped in front of the computer will do that I guess. Oh well... back to the gym it is!