Not to get in your business, but a HR of 130-150 is not recovery unless you have a god awful high resting HR. And unless you had a 15-20 mph tailwind, an 18mph avg is not true recovery either. Sounds like u did a zone 2ish ride, and depending on how strong you are, possibly a zone 3, or mix of both based on HR. I mean this constructively, hope I am not out of line posting this.
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