Danmark fra Larkollen

torsdag 18. november 2010

Endurance ride

Lake Skjærsjøen-Nordmarka
A good workout indoor tonight. Felt better than last time. A week ago it was a bit heavy and I felt uncomfortable. Tonight I managed to keep a steady pace and heart rate at the same time. I ended up high in zone 2, but that's better than low zone 3. I'm staying put like this for the time being. When I'm well down in zone 2 it's time gear up to twelfth gear.

-Distance: 18,0 km
-Time:  45m 00s
-Warmup: 5 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 35 m
-Average speed: 24,0 km/h
-Working speed: 25 km/h
-Cadence, average: 87
-Gear: 11
-Elevation gained: 0 m
-Calories:  439 kcal
-Average heart rate(max): 152(160)

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