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Nov 9, 2016, 1:05 pm

Brain Freeze Brrr-idge Intervals

Training objective: 6-8 bridge intervals with power and maximum effort in each one right to the top at a cadence between 70-75 rpm's.

Headed over to the Schellingwoude brug for 8 cold and wet intervals. A strong cross wind against making it hard to keep the bike on the ground and had to be careful of slippery leaves on the approach to the even-numbered intervals. Threw in one last "bonus" interval over the Amsterdamsebrug on the way back, with a quick detour over to the bike shop to upgrade to some new Shimano Ultegra 6800 SPD-SL pedals - anything to increase the watts, even if it's just by a fraction! :)

Used the lap/split function to mark the warm-up to the intervals starting point, then for each ascent

Training objective: 6-8 bridge intervals with power and maximum effort in each one right to the top at a cadence between 70-75 rpm's. Headed over to the Schellingwoude brug for 8 cold and wet intervals. A strong cross wind against making it hard to keep the bike on the ground and had to be careful of slippery leaves on the approach to the even-numbered intervals. Threw in one last "bonus" interval over the Amsterdamsebrug on the way back, with a quick detour over to the bike shop to upgrade to some new Shimano Ultegra 6800 SPD-SL pedals - anything to increase the watts, even if it's just by a fraction! :) Used the lap/split function to mark the warm-up to the intervals starting point, then for each ascent
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By: Richard Sambolec - OutFront.cc
Started in: Amsterdam, Noord-Holland, NL
Distance: 24.5 km
Selected: 24.5 km
Elevation: + 214 / - 209 m
Moving Time: 00:54:10
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Page Views: 14
Departed: Nov 9, 2016, 1:05 pm
Starts in: Amsterdam, Noord-Holland, NL
Distance: 24.5 km
Selected distance: 24.5 km
Elevation: + 214 / - 209 m
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 01:17:43
Selection Duration: 4663
Moving Time: 00:54:10
Selection Moving Time: 00:54:10
Stopped Time: 00:23:33
Calories: 0
Max Speed: 42.0 kph
Avg Speed: 27.2 kph
Pace: 00:03:10
Moving Pace: 00:02:12
Max Cadence: 103 rpm
Min Cadence: 20 rpm
Avg Cadence: 74 rpm
Max HR: 161 bpm
Min HR: 87 bpm
Avg HR: 132 bpm

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

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