Df 100, solid 10000 mts, 1000 mt splits.warmup then try to make each split a little quicker.

Df 50, cool-down.

Df 165, rpm 55, easy power ride, try to keep hr under 100, and ride straight lines on workout graph.

Df 40, cool-down

Df 60, 20 min spin workout, 1 minute on and off.

Df 105, sr 20,

Df 75, sr 30,

Df 75, rpm 70, pace 2-22, real easy ride, hr stayed below 100, forgot to set workout on phone app.

Df 120, 15 min splits, rpm 60 and 65, another easy Sunday ride.

Df 90, rpm 65, recovery ride, better than a rest day. Pace 2-25. Keep hr under 100, a couple of guys say these rides are boring,but i be…

Df 40, spin cool-down.

Df 80, repeat first workout.

Df 160, set up for 10000, at a solid pace,but pulled the pin at 9000, getting back to full fitness slowly.

Df 80, 500,mt splits, steps, rpm 70 and 75, finished all workouts, and realised the splits were 1500, to many late nights.

Df 85, rpm 65, easy day, hope to keep hr under 100,

Df 40, spin cool down

Df 65, rpm 75,

Df 200. Power intervals, 4000 mts at just under 2 minute pace.with 1-30 easy inbetween

Df 100, rpm 65, warmup

Df 40, spin cool-down

Df 100, rpm 70, steady even workout.

Df 105, sr under 25,

Df 70, sr 30.

Df 140, Sunday ride, first hour rpm 55, then 60 and 55, easy late night, 50th birthday, getting to old for that.

Df 100. Sr 18.