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9 September ride
written 16 September
I left in the afternoon, a little later than planned. It was beautiful and sunny, and I enjoyed warming up on the way through the traffic to Kamiiso and then to Kamiiso Dam. There I did some intervals on a slight decline.
From a sprint start,
2 minutes at
180 BPM and
110+ RPM followed by
5 minutes' recovery,
3 times.
My heart rate did not go very high on the first interval, the second one was fine (mostly 184ish) and again the third was a little lower (about 180). Then I went home before it got too dark!
Cannondale to Kamiiso Dam, intervals, home.
Distance = 47 km
Bike time = 1hr 35min
Ride time = 1hr 45min
Avg speed = 29 km/hr
Max speed = 70 km/hr
Avg HR = 139 BPM
Max HR = 188 BPM
2008 total = 10647 km
hungryI left in the afternoon, a little later than planned. It was beautiful and sunny, and I enjoyed warming up on the way through the traffic to Kamiiso and then to Kamiiso Dam. There I did some intervals on a slight decline.
From a sprint start,
2 minutes at
180 BPM and
110+ RPM followed by
5 minutes' recovery,
3 times.
My heart rate did not go very high on the first interval, the second one was fine (mostly 184ish) and again the third was a little lower (about 180). Then I went home before it got too dark!
Cannondale to Kamiiso Dam, intervals, home.
Distance = 47 km
Bike time = 1hr 35min
Ride time = 1hr 45min
Avg speed = 29 km/hr
Max speed = 70 km/hr
Avg HR = 139 BPM
Max HR = 188 BPM
2008 total = 10647 km
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