A wet ride

Yep, in yesterday's dismal weather I went for a long ride. 114km's covered from home at Forest Lake up Mt Coot-tha, then out to Cleveland, then back home via Burbank/Mt Gravatt/Archerfield. Conditions were real slow with the rain and tough headwinds, so my avg speed was down to 26.7km/h. Rode to Mt Coot-tha in 49min26sec, avg HR 157 @ 70%Vo2Max.
Up the mountain fully was 11min, with avg HR 194bpm so I was pushing really hard and felt sick as I was pushing my max of 199 for a substantial part of that. But I took 20secs off my best time as part of my own partial time trial section going up.
Out to Cleveland and home from there took 3h30min with an avg HR of 162bpm @ just under 75% V02max.

All up burnt 3892 calories at 35% from fat = 150g body fat burnt.

With that consistent intensity, plus the 42mins I spend well above my lactate threshold, I'll need a couple days of recovery rides/runs at very low pace and at 60-65%, so around 143-150bpm. This will not induce a training load but will stimulate a speedy active recovery.