Having spent several hours climbing up and down a ladder getting onto the roof of my job, i got home and went for a 25 minute walk to the shopping centre. After dinner i then hopped on the bike and rode. I mixed it up a bit to break up boredom doing 5 minutes of the hardest gear at about 160bpm, i did another 5 minutes of fast pedal where i could pedal as fast as i could without bouncing and the rest of the time was spent at around 160 bpm for 10 minute intervals.
Time = 1 hr 5 minutes
Average = 146 bpm
Max = 175 bpm
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