Df 80, sr 28,

Df 75, 10 min splits, rpm warmup then hold 70, Sunday ride while watching the rugby.

Df 40, cool-down

Df 80, 10 min splits, rpm warmup 65, then 70, easy day. Finely got my new tt bike,through there car insurance,did a steady 30 k yesterda…

Df 42,cool-down

Df 190, 45 min workout, rpm start 55 then hold 60, power ride.

Df 42, cool-down

Df 100, rpm 65, easy hour.

Df 40, cool-down

Df 75, 20000 mt step workout, pace keep under 2-10 and 2-0, change every 1000 mts

Df 75, warmup

Df 40, cool-down

Df 85, 2 hour ride, 10 minute splits,warmup then rpm 70, Sunday ride while watching the rugby, late night to much red wine

df 40 cooldown

Df 80, rpm 70, even easy hour.

Df 40, cool-down

Df 80, 5 min splits, rpm 70 and 75, even steps.

Df 160, rpm 60, even workout,

Df 90, rpm 65, easy workout, hope to keep hr under 100,

Df 60, cool-down

Df 60, even workout, keep pace under 2-10.

Df 185, power workout. Rpm under 60, pace try to much average from first workout

Df 60, spin workout, 4 minute splits, rpm start at 75 then increase by 5 each split.

Df 75, rpm 70, easy hour.