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Aug 14, 2016, 10:31 am

Tempo Ride

Training objective: 2-4 hr tempo ride with heart rate between 145-155 and cadence 70-80 rpm with a few hard efforts for 5-10 mins at a time with a cadence at 65-75 rpm.

I actually kept the heart rate at around 160 bpm for most of the ride - certainly for the 1st 3/4's or so - and the cadence 75-80 rpm's. So, a bit over the target effort-wise, but somehow that just felt like a good natural rhythm.

Taking the next 3 weeks off - may try to squeeze one 150-165 km ride in on Aug 23rd if I can rent a bike (and if I can sneak away from family visit obligations...). We'll see...

Training objective: 2-4 hr tempo ride with heart rate between 145-155 and cadence 70-80 rpm with a few hard efforts for 5-10 mins at a time with a cadence at 65-75 rpm. I actually kept the heart rate at around 160 bpm for most of the ride - certainly for the 1st 3/4's or so - and the cadence 75-80 rpm's. So, a bit over the target effort-wise, but somehow that just felt like a good natural rhythm. Taking the next 3 weeks off - may try to squeeze one 150-165 km ride in on Aug 23rd if I can rent a bike (and if I can sneak away from family visit obligations...). We'll see...
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By: Richard Sambolec - OutFront.cc
Started in: Amsterdam, Noord-Holland, NL
Distance: 65.5 km
Selected: 65.5 km
Elevation: + 250 / - 254 m
Moving Time: 01:58:37
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Page Views: 137
Departed: Aug 14, 2016, 10:31 am
Starts in: Amsterdam, Noord-Holland, NL
Distance: 65.5 km
Selected distance: 65.5 km
Elevation: + 250 / - 254 m
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 02:00:47
Selection Duration: 7247
Moving Time: 01:58:37
Selection Moving Time: 01:58:37
Stopped Time: 00:02:10
Calories: 0
Max Speed: 39.8 kph
Avg Speed: 33.1 kph
Pace: 00:01:50
Moving Pace: 00:01:48
Max Cadence: 108 rpm
Min Cadence: 21 rpm
Avg Cadence: 74 rpm
Max HR: 164 bpm
Min HR: 110 bpm
Avg HR: 155 bpm

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

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