Cycling (RPE8/Z4 30-45 Z2 or Kyn) 4:30:10  78.32 mi (17.4 mph) +5351ft
ahr:139 max:168 slept:9.5 weight:187lbs shoes: North Wave Tri Shoes
Plan: RPE8 Zone 4 30-45 min Hills. Zone 2 elsewhere -or - Kenyan finish. 3-5 hours total
Average speed: 17.4
Route: Fremont - MI - 68/69th - Coal Ck Pkwy - May V - Licorice - Tiger from N - Tiger from S - Cedar Grove - Cedar R Trail - 154th - 142/144/4/138/Coal Ck Pkwy - Newcastle to 6 Penny Lane - Lk Mnt - Forest Dr - MI - Fremont
Physical: Felt really solid today. This is the hardest we've ridden since starting with Tom. I feel like I took most everything out of the tank by the end of the ride.
Mental: Absolutely enjoyed the ride today even if it did hurt by the end. Good motivation to go even though we didn't leave until 1pm.
Total: 75 min Guessing a bit here by adding up time from the elevation graph of the ride, but it was more than plan. We both gave a big effort for the last 40 minutes in an attempt to be like the Kenyans. It felt like we finished strong (as strong as we could anyway).
I now HR doesn't count, but in the hopes of giving you an idea of effort today ...
For the entire ride:
Average HR in last 40 min = 152. Max 167.
What else can I tell you to help understand if we did the Kenyan style correctly?