2.5h bike around Richmond. I took the Jake out for this ride since the roads were wet.  Steveston – 6 road – out New Westminster – back River Road – out Iona a ways – then back home.

• HR kept at under 145
• Dist = 59.11km, 2h:29:23
• Avg Speed = 23.74, Max = 40.06
• Avg Cadence = 79

40 min run with 20 min tempo, out West Dyke around Terra Nova loop and back, this tempo run was tough. I was really pushing it.

• 10 min HR under 145
• 20 min HR between 150-165
• 10 min HR under 150