Cycling long (Tour) 4:12:00  100.7 km (2:30 / km)
ahr:143 max:178 rhr:69 slept:6.0 shoes: New Brown Leisure Shoes
Cycled to Finchley Road and then up to Hertford via Potter's Bar and Letty Green. After a long lunch, cycled back via Little Berkhamsted and Potter's Bar, to Highgate. Finally, after a very long lie on Parliament Hill, cycled back home, via Finsbury Park and crowds of football fans. HR is only for the latter two-thirds of the main cycle.
Pace was pushed all the way around, everyone else was fitter and on a better bike than me. Didn't feel too bad apart from cramps up the first sharp hill, but was lagging quite a lot on the long descent back through north London. The final climb, up to Highgate, was tough, even though it was from the less-steep north.
Time is moving time - actual time, not including the long stops at Finchley Road, Hertford and Parliament Hill, was 4h 35 - so we really didn't spend much time at all taking short breaks or stopping at traffic lights.