Doing a CFR3 - Cycling foundation ride for 60 minutes this morning: I was very aware of my calves and have been stretching them like mad over the last couple of days. I decided to take it easy and as it was drizzling when I set off I stayed on the brakes until I'd got to Mont Kiara.
I did end up using the big gear to get up the Citibank hill and most of the way to the Penchala tol but after that I did take it easy.
Quite relaxed I headed down towards mid-valley and onto the E2 before deicing that I was going to exceed my time limit and that the pollution was too bad.
Back through Bangsar which was generally horrible, too many traffic lights and potholes, but a nice hill and then back through TTDI and along the LDP.
Muscles were a bit tired by the end of it but now only the Saturday and Sunday session to go beforee I have a rest week :)
I did just over 30k in just over an hour with an average speed of 29.8km/h and a HR of 131BPM
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