Df 98, sr under 20, pace under 2-30. First row for 8 weeks, ribs and knee a little sore.

Dr 75, sr under 30, pace under 2-30

Df 65, real easy day, aim to keep hr around 100, still worked up a sweat.

df 35. cooldown

Df 180, pace try for 1-57. First harder ride since bike crash. Slowly getting back.

Df 70, rpm 5000 at 75, 5000 at 80,

df 75. 40 minute ride, 5 min splits.warmup then rpm 75, busy day so just an easy one.

Df 75, sr under 30, pace under 2-30. Just rehab on my shoulder.

Df 70, rpm 70, pace 2-25, easy workout, try to keep hr under 100,

Df 35, cool-down.

Df 145, 5000 mt splits. Rpm warmup,then hold 60. Sunday ride, while watching the rugby.

Df 75, sr under 30, pace under 2-30.

Df 75, 500 mt splits. Rpm 75 and 80.

Df 75, rpm 80.

Df 75, rpm 2500 at 70, then 80.

Df 35, spin cool-down.

Df 70, 70 min ride,5 minute splits, rpm 70 and 75, easy day.

Df 35,cool-down.

Df 73, sr under 30, pace under 2-30,

Df 80, rpm 65, easy hour, zone 2 ride. Try to keep hr under 100.

Df 35, cool-down

Df 170. Though I’d test my knees at higher df, got going and decided rpm 62, with pace 2-02.

Df 65, rpm 75 and 80, same as first workout.

Df 65, rpm 85.

Df 65, 500 mt splits, rpm 75 and 80.