Df 85, rpm 68, pace 2-20. Try to keep hr under 100, easy day.

Cool-down

Df 190. Power intervals, 2000 mts, with 1-40 easy, keep pace under 2 minutes.

Df 80, warmup

Df 65, rpm 72. All 3 workouts at the same watts. Easy day.

Df 105, sr 20.

Df 75, sr under 30,

Df 70, 1 hr easy, 5 minute splits, rpm 70 and 75,

Df 45,cool-down.

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

Df 140, 5 min splits, warmup then rpm under 60, pace under 2-20 try to keep hr under 100,easy day.

Df 40, cool-down

Df 65, pace under 2-15, hr stayed in the zone.

Df 200, power workout, try to keep pace under 2- minutes, hr monitor didn’t kick in. But watch showed 149 at finish.

Df 100, solid 10000 mts, 1000 mt splits.warmup then try to make each split a little quicker.

Df 50, cool-down.

Df 165, rpm 55, easy power ride, try to keep hr under 100, and ride straight lines on workout graph.

Df 40, cool-down

Df 60, 20 min spin workout, 1 minute on and off.

Df 105, sr 20,

Df 75, sr 30,