July 23, 2007
- Distance 27.00 km
- Time 01:10:00
- Average Speed 23.14 kph
- Average Pace 2:35 min/km
BaseCD3
Chose a flatter route for this ride. Include in your 70minute ride 3 x 15 minutes of higher cadence (rpm 98+). Full recovery between sets (5-10mins.).
Run off the bike 20minutes in HR zone 2
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