- Distance 9.91 km
- Time 00:51:27
- Average Speed 11.56 kph
- Average Pace 5:11 min/km
- Heart Rate Average 151.00 bpm
- Heart Rate Max 187.00 bpm
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July 23, 2007
- Distance 4.00 km
- Time 00:20:00
- Average Speed 12.00 kph
- Average Pace 5:00 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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