Training: EF-BullsGreen-Welwyn-EF

Avg speed was up to 32kph after 30km covered due to nice tailwind. Punctured both wheels at the same time just before entering the country lanes area. Couldn't find what caused it on the road - spent 20 mins changing the tubes and repairing one of them. The back tube had a huge hole in it and noticed the back tyre had a nasty little hole in the side wall...still managed to inflate it and it held for the rest of the ride. Found myself with quite a lot of energy today and was out of the saddle over all the hills. Pushing very hard into the headwind between Welwyn and Potters Bar. Got home feeling great - not tired at all...feeling like I should have put in some more miles, but the point of today's ride was to go hard and fast - not necessarily long and grinding View this ride at Motionbased Performance Distance: 45.87 miles Time: 2:28:51 Speed: 18.5 mph Pace: 3' 14 /mi Heart Rate: 155 bpm (Avg) Calories: 2918 177 bpm (Peak) Map Elevation (ft.) Speed (mph) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 167 - 186 0h 29m 19% 7.89 mi Zone 4 149 - 167 1h 42m 68% 31.04 mi Zone 3 130 - 149 0h 42m 28% 6.88 mi Zone 2 112 - 130 0h 11m 7% 2.63 mi Zone 1 93 - 112 0h 22m 15% 0.58 mi (none) out of range 0h 00m 0% 0.00 mi

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