Training objective: 2 hours sustained, consistent pace with a cadence between 70-80 rpm and heart rate between 150-160 bpm. Went with a younger guy I'm going to do the Dam tot Dam Fiets Classic race with next weekend (Sunday, Sept 18th). I led the whole way, while he drafted. :) Having someone else along probably made me push harder than I normally would have - and beyond the heart rate range you told me to stick to.... I was in Zone 5 most of the way instead of Zone 4, followed by a 15 minute cool down (low speed and high cadence) back to the bike storage locker. See split 1 for the power training ride - split 2 was my cool down. I probably would have shaved 20 minutes off my tempo ride time for this route if I had done the whole thing by myself - but we started off a bit slow (due to bike/pedestrian traffic - plus there was another race coming in the other direction), and then we stopped at the 2 hour mark when he split off to go home. I took it easy going home for the last 16 minutes. At about the 1 hr 15 mins mark I brought the pace down a bit for the next 20 minutes to bring my heart rate down to 150-160 bpm (and let him keep up) before getting my 2nd wind for the last 15 minutes of the ride, when I went back to pushing a bit harder. I don't normally bring fuel or fluids on a 2-hour or less training ride, but I will next time if I am going to work this hard! :)