Last endurance ride this year

Summer in Lillomarka

Time for this years last ride on the bike. Being 9 days since my last ride it was expected that average heart rate would be up a bit. I guess I'll be down a bit next week. Before long I hope to shift gear to 12 and thus increase the workload-and speed.
Overall this year I've been covering 586,1 km of which 441,4 is on stationary wheels(1 and 4th quarter). The better part was done in first quarter(322,5 km). I almost didn't use my bike in the other quarters this year-which is a shame. Number of sessions is 32. 23 of these are endurance sessions. The other are quality sessions.
I certainly wont repeat that approach in 2011.

Technicals:
-Distance: 11,8 km
-Time:  30m 00s
-Warmup: 5 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 20 m
-Average speed: 23,6 km/h
-Working speed: 25 km/h
-Cadence, average: 89
-Gear: 11
-Elevation gained: 0 m
-Calories:  270 kcal
-Average heart rate(max): 152(159)