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.

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.