Training objective: tempo ride for one hour only with the cadence between 75-80 rpm's and the heart rate between 140-145 bpm's. I started out a bit too enthusiastically which got the heart rate up higher than we were looking for - I blame it on having a nice new cassette and serviced bike that was begging for a bit of oomph! Took me about 25 minutes to get the heart rate down, then some more fiddling, trying to get to grips with the gearing on the new cassette. This is the first time I've every used the small chain ring on the front - I had to do it to bring the heart rate down to line up with the cadence, but it's right on the edge (small sprocket on the back). Anyway, it was a fun ride - I didn't push too hard. And it was windy - seems to be the season for that now.