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.

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