Training objective: 2-3 hour ride, with the first half at tempo (cadence at 75-80 rpm's and heart rate at 140-145 bpm's), followed by a hard 2nd half with the cadence at 65-75 rpm's and the heart rate at 150-160 bpm's. Used the lap/split function at 90 minutes (at what I figured the halfway mark would be). Tough after Saturday's ride. Ran into a bit of slow traffic again - two cars in a stand-off on a narrow road like a couple of rhino's staring each other down, as well as a tractor, then another slow car. Just as well - the legs were feeling it! I think it's probably time to hit the gym and do some more core work. I was working hard - by the end of the ride I was almost cross-eyed. No kidding. Tire was a bit soft by the end of the ride - definitely have to take it in to the shop on my rest day tomorrow to see if they can get it seated on the rim correctly.