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4 September ride
Today's big news is that the brake pads I got yesterday are the wrong size. Back to the drawing board.
I left a bit late in the afternoon and took my lights as I knew I would be back after sunset. Just before I left I ate a small bowl of muesli which turned out to be a bad idea.
After warming up I did the following intervals.
From a sprint start,
3 minutes at
185 BPM and
120 RPM followed by
5 minutes' recovery,
4 times.
During each interval I could feel the muesli riding in my stomach, I wanted to get rid of it somehow but it wasn't possible. It was good to have my heart rate monitor. A couple of times I could really focus on spinning quickly, powerfully and noticed the heart rate in the high 180s. But it took some concentration!
When these finished I was past Toi, so I continued around through Esan, at around 150 BPM and a decent cadence. On the hills I tried to keep my speed up.
It was pretty dark when I got home, a pretty good situation. I could enjoy the sunset on the road and didn't have any problems with dazzling sun when riding through the traffic in town.
Road bike to Toi, Esan, Minami Kayabe, home.
Distance = 100 km
Bike time = 3hr 00min
Ride time = 3hr 12min
Avg speed = 33 km/hr
Max speed = 64 km/hr
Avg HR = 151 BPM
Max HR = 189 BPM
2008 total = 10384 km
tiredI left a bit late in the afternoon and took my lights as I knew I would be back after sunset. Just before I left I ate a small bowl of muesli which turned out to be a bad idea.
After warming up I did the following intervals.
From a sprint start,
3 minutes at
185 BPM and
120 RPM followed by
5 minutes' recovery,
4 times.
During each interval I could feel the muesli riding in my stomach, I wanted to get rid of it somehow but it wasn't possible. It was good to have my heart rate monitor. A couple of times I could really focus on spinning quickly, powerfully and noticed the heart rate in the high 180s. But it took some concentration!
When these finished I was past Toi, so I continued around through Esan, at around 150 BPM and a decent cadence. On the hills I tried to keep my speed up.
It was pretty dark when I got home, a pretty good situation. I could enjoy the sunset on the road and didn't have any problems with dazzling sun when riding through the traffic in town.
Road bike to Toi, Esan, Minami Kayabe, home.
Distance = 100 km
Bike time = 3hr 00min
Ride time = 3hr 12min
Avg speed = 33 km/hr
Max speed = 64 km/hr
Avg HR = 151 BPM
Max HR = 189 BPM
2008 total = 10384 km
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