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.

Df 40, spin cool-down

Df 90, 2000 mt splits. Rpm 65 and 70, try for clean steeps on workout graph. easy day.

Df 40, cool-down

Df 100, rpm 65, repeat first workout.

Df 200, power ride ,start at 2 minute pace, then try to make each split a little quicker,, first power ride since last year’s drama…

Df 100, rpm 65,warmup.

Df 170, easy hour, workout to keep hr under 100, keep pace just under the average on the monitor.

Df 45 cool-down

Df 85, rpm 75, pace 2-07

Df 175, rpm 60, pace 2-05

Df 85, warmup

Df 40, spin cool-down

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

Df 40, cool-down

Df 145, rpm 60, pace 2-12, steady even Sunday ride

Df 100, sr 18, just low and slow. Bit rusty on the rower.

Df 85, 65 min ride, 5 min splits, warmup then rpm 70, hoped to keep hr under 110,had to settle for 115,easy day.

Df 40, cool-down

Df 85, rpm 70, easy 10000, hr stayed in the zone.

Df 170, 4x4000 mts, intervals, with 1-30 easy, pace was meant to be just under 2 minutes, but i went a bit harder.