Df 75, rpm 75, easy ride.

Df 225, rpm 50. Easy power ride.

Df 100, rpm 65, pace 2-20.

Df 90, sr under 28, pace under 2-30, testing my shoulder.

Df 100, sr 20, 500 mt splits, make each one a little quicker.

Df 200, easy power ride, 5 min warmup, then rpm 55,

Df 36. Cool-down, spin a bit, then bring hr down

Df 100, medium ladder, 5 minute splits, 60 then 65 and 70,

Df 75, real easy day, bad head cold, keep rpm under 70,pace under 2-30. Hr under 100.

Df 40, cool-down

Df 185, Sunday power ride. Rpm under 60,

Df 70, easy ride

Df 100, sr 20, 10 minute workout, 2 min splits, make each one a little quicker.

Df 70, rpm 70. Easy zone 2 ride, pace 2-25, keep hr under 100. and breathe through nose only.

Df 222, power ride, keep rpm under 60.

Df 75, mixed ladder, change rpm every 1000 mts,, keep hr under 130.

Df 100. Sr 20 and 24, change every 500 mts.

Df 91, cool-down

Df 200, rpm 55, power ride, pace under 2-10, hr good.

Df 200, warmup

Df 75, rpm 70, easy day, try to keep hr around 100,