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Training objective: tempo ride (cadence between 75-80 rpm's and heart rate at 140-145 bpm's) for 2-4 hours. If the legs feel good, I can put in some hard effort for the last hour.
Yuck, rather a wet, cold one again and slippery with fallen leaves. Against the wind on the way out. Legs felt really weak/tired (as they did yesterday), especially the upper thigh/quad. I don't think it's from over-training but poor sleep lately and not eating soon enough (or at all) after my rides earlier in the week.
Lots of people on bikes gathered to watch the start of some sort of rowing competition along the Amstel on the way out, which slowed me down a bit, and then my route got cut off by road closures due to a marathon or run of some sort, so I had to change things around a bit. Gave it a bit of gas along the Amstel on the way back, but nothing too major.
Used the lap/split function for the 1st 60 minute mark, the 2nd 60 minute mark, and then for the last bit which was the transition from tempo to cool-down.
Legs are looking forward to that rest day tomorrow!
By: | Richard Sambolec - OutFront.cc |
Started in: | Amsterdam, Noord-Holland, NL |
Distance: | 69.5 km |
Selected: | 69.5 km |
Elevation: | + 231 / - 215 m |
Moving Time: | 02:14:52 |
Page Views: | 13 |
Departed: | Nov 6, 2016, 10:10 am |
Starts in: | Amsterdam, Noord-Holland, NL |
Distance: | 69.5 km |
Selected distance: | 69.5 km |
Elevation: | + 231 / - 215 m |
Max Grade: | |
Avg Grade | |
Cat | |
FIETS | |
VAM | |
Ascent time | |
Descent time | |
Total Duration: | 02:18:36 |
Selection Duration: | 8316 |
Moving Time: | 02:14:52 |
Selection Moving Time: | 02:14:52 |
Stopped Time: | 00:03:44 |
Calories: | 0 |
Max Speed: | 38.1 kph |
Avg Speed: | 30.9 kph |
Pace: | 00:01:59 |
Moving Pace: | 00:01:56 |
Max Cadence: | 114 rpm |
Min Cadence: | 21 rpm |
Avg Cadence: | 77 rpm |
Max HR: | 158 bpm |
Min HR: | 99 bpm |
Avg HR: | 140 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.
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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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