pronouns

[svartnik]

Having just spent three weeks of my life sitting on an uncomfortable saddle, pounding the roads of France, I am in no fit state to do anything except sit and write, which suits me fine.
For I have cycled some 1500 kms, a figure which includes some extremely hilly routes, and frankly the tought of mounting a bicycle again is not one that I can face for a good few days yet.

I do not see the structure of the second sentence clearly.
'For' = conjunction, introduces a subclause; however there is only one clause I detect.

a figure which includes some extremely hilly routes = noun apposition for 1500 kms?

one = ?

Please, give your advice

[svartnik]

Anybody?