Df 70, sr keep under 30, easy day on the Gold Coast.

Df 90, 2 minute splits, ladder up and down, up on the Gold Coast, just ticking over in Paula’s gym

Df 90, warmup

Workout up on the Gold Coast, easy df 80, sr 28.

Df 40, cool-down

Df 140. Rpm keep under 65, pace under 2-10, even ride.

Df 70, rpm was going to be 80, but hr was to high so dropped back to 70, not feeling 100 %

Df 90, rpm 75, steady workout, just getting over a virus had all week.

Df 75, rpm 70, even easy ride. Going on a road trip for 5 days.

Df 44, cool-down

Df 200. Easy power ride, warmup then rpm 55,

Df 40. Cool-down

Df 70. 5min splits. Warmup then rpm 75 and 80.

Df 75, rpm 70. Easy day, at centennial park on my tt bike yesterday.

Df 45, cool-down

Df 150. 1000 mt splits. Steps keep pace under 2-12 and 2 minutes, did the last one harder, just to get my hr higher.

Df 80, steady warmup

Df 42, cool-down

Df 75, rpm 70, easy day, did 1 hour on the tt bike centennial park yesterday.

Df 65, rpm 70, real easy day, keep hr under 100,

Df 42, spin down.

Df. 90. 10 minute splits, first half mixed, then hold rpm 70, and try to keep hr in the zone.

Df 180. 10 minute splits, solid workout,

Df 100, warmup, cold morning.

Df 65, rpm 75, hoped hr didn’t go over 110. Easy day