Df 110, sr 30, warmup ,Gold Coast gym

Bike workout, steady, hr 120, Gold Coast gym.

Df 76, sr 35, cool-down. Gold Coast gym,

Variable intervals,df 76, 1 min on-2 min easy. 2 min on-2 min easy, 3 min on 2 min easy, 4 min on 2 min easy, Gold Coast gym,

Df 85,sr 33, warmup, Gold Coast gym

Easy. Cool-down

Df 80, sr keep at 30,Gold Coast gym.

Bike workout, keep heart rate under 100.Gold Coast gym,easy

Ski erg, workout, df 65, sr under 35. In the gym on the Gold Coast,

30 min bike workout,in the gym on the Gold Coast,

Df 40,cool-down

Df 50, 5 min splits, sr under 35, try to make each one a little quicker.

Df 90, warmup ladder

Df 45, cool-down

Df 220, 4 min splits, rpm don’t go over 55, pace under 2-10, power ride.

Df 140, intervals 2 min on 2 min off, pace try for 1-50,

Df 90, warmup

Df 50, sr 33, cool-down

Df 80, sr 30,

Df 80, 2 min splits, sr 30 and 35,

Df 65, rpm 75, easy ride, hope to keep hr under 100,

Df 40. Cool-down

Df 105, rpm don’t go over 68, pace keep under 2-12, even ride, hr stayed in the zone.

Df 170, rpm around 65, keep pushing till i had enough, getting back.