Df 140, keep pace under 2 minutes.

Df 70, rpm 75, pace 2-15,

Df 70, rpm 70. Just going easy,

Df 100. Rpm 70. Easy day,

Df 35, spin cool-down.

Df 70, rpm 75.

Df 70, 4000 mt spin, to finish off the year, still not pushing the higher df yet.

Df 70. 500 mt splits, steps rpm around 75 and 85,

Df 70, wake up warmup.

Df 35, spin cool down,

Df 95, warmup then rpm 70, same workout as the last few days, just putting the df up a little bit, sill doing rehab.

Df 35,spin, cool-down.

Df 90. 1 hour easy, 10 min splits, warmup then rpm 70, hot and steamy on my brothers Queensland veranda. That got the hr up.

Df 35,spin cool-down.

Df 85, 1 hour easy,, 10 minute splits, warmup then rpm 70, warm in Queensland.

Df 75, rpm 70, easy. Oysters, king prawns, and lobster, chilled Riesling, long and slow, lay down.

Df 70, easy hour, 10 min splits, warmup then rpm 70, pace should be 2-25,, now weres the champagne,

Df 65, rpm 70, just taking it easy, to many wines.

10 minute spin, 1 minute splits, to clear the head. Df 50, forgot to reset phone app. done after the 45 minute workout.

Df 35, cool-down, a bit hard in Queensland.

Df 55, rpm meant to be 80 and 85, 2 minute splits.

Df 65, rpm 75,

Df 65, 1000, mt splits, warmup then rpm 75, up in Queensland visiting family, very hot, just taking it easy,

Df 65, 10 minute splits, rpm 70 and 75 easy day, still can’t push high df, right knee and hip still sore.

Df 100, Though i sett it on.anyway, just ride 5 minute splits warmup then rpm 65 and 70,