The 500 is in km which is annoying as I only work miles, yes I know dying unit terminology.
So I rode 8 miles at 6.30am this morning. I did a tabata then got the X68 (final ride of the year) to work.

I am SO hungry right now and I only did 35 minutes work.

I did get my heart to go to 190 bpm - good times as my 2 week flu meant my heart rate max fell to 184 bpm, with a bit of training its slowly been climbing back. But I was at 194 bpm at the National Trophy in Southhampton so evidently I've lost some fitness.