Df 75, 3000 mt splits, warmup then rpm 70, try to keep hr under 110, easy day.

Df 40, cool-down

Df 120, rpm 65, pace 2-10. Solid Sunday ride.

Df 70, sr 28, just taking it easy,

Df 70, sr under 35,

Df 95, rpm 65, even easy ride. try to keep hr under 110,

Df 40, cool-down

Df 80, rpm 75, pace 2-10, try to keep hr in the zone, match first workout ave pace.

Df 80, 12000 mts, 2000 mt splits,warmup then chance rpm every split,

Df 65, sr 28,

Df 70, 40 min ride, 5 min splits, warmup then rpm 70, easy day, try for hr under 100,

df 40 spin cool-down

Df 100, 40000, 4000 splits, rpm 70 for 20000, then ride to keep hr down,

Df 100, warmup

Df 70, rpm 75, pace 2-15. easy day, back in Sydney.

Df 70, wake up warmup.

Df 35, cool-down

Df 100, 1 hour ride, 10 minute splits, rpm 65 and 70,steps, warm on the Gold Coast,

Df 80, rpm 70 and 75, steps, change every 2000 mts.

Df 80, rpm 65, warmup,wake-up

Df 80 rpm 65, cool-down. Repeat of first workout, forgot to reset monitor.. my last workout.

Df 100, rpm 60, pace 2-30, zone 2 ride,easy day.

Df 70, rpm 75., pace around 2-15,

Df 140, keep pace under 2 minutes.