Df 40, spin cool-down

Df 85, 10 min splits, rpm warmup then 70 for rest of workout, easy day, did 40k on the tt bike yesterday.

Df 75, 5 min splits. Rpm warmup, then hold 70 for the next hour, easy day, hoped to keep hr under 100

Df 50, cool-down

Df 195 , power ride.

Df 85, warmup

Df 40. Cool-down

Df 140, 10 min splits, rpm wake-up warmup, then hold 60 for rest of workout. Easy Sunday ride while watching the rugby, drank water afte…

Df 40, cool-down

Df 70, 15 min splits, rpm warmup, then hold 80 for the hour. Forgot to set hr strap.

Df 40, cool-down

Df 75, 5min splits, rpm warmup then change every split.ladder. 1 hour on the tt bike yesterday.

Df 40, cool-down

Df 65, rpm 80, 25000 mt even workout.

Warmup

Df 40, cool-down

Df 175, power ride, keep rpm just over 60,

Df 75, rpm 70, easy hour, hr monitor dropped out.

Df 40, cool-down

Df 120, 5min splits. Rpm warmup, then 65 and 70, up and down.

Df 40. Spin cool-down

Df 125, easy Sunday ride. 10 mln splits.rpm 60. Pace around 2-20, hr good.

Df 40, cool-down

Df 100, rpm 70, repeat first workout.

Df 200, solid workout, try to make each split a little quicker,