Df 35, easy.

Df 65, 30 mins easy ladder.

Df 65, 30 mins easy,

Df 65, 5 min rpm 65, then 70, easy rehab ride, moved df from 35 to 65 for today’s workout.

Df 35, rehab ride, knees still sore. Df set on 0, don’t know why data said 51.

Df 35, still riding in grany gear, rpm 5 min 70, then 75 and 80. Real easy workout.

Df 35, painfully slow, just ticking over, but better than nothing.

Df 35, black and blue all over, legs stiff and sore, just tickling over, as thy say get back on the horse.

Took my t.t bike to centennial park, for a 30 k ride, going ok, untel someone drove their suv through a stop sign. i t boned the passenge…

Df 90, rpm 65, pace 2-25. Try to keep hr under 100,

Df 105, sr 20,, 500 mt splits, make each one a little quicker. Pm monitor dropping out,and not showing hr.

Df 105, set up for 6000, ladder, with 500 mt splits, but pm monitor kept dropping out,saying there’s a fault, don’t know wha…

Df 40, cool-down

Df 160, rpm 60, watts 160 keep pace just under 2-10, hr okay

Df 80, sr 28. Low and slow.

Df 95, 5 min splits. Rpm 65 then 70.

Df 105, sr 20. 500 mt splits, warmup then work the pace down.

Cool down

Df 170, steady 1 hour workout, rpm around 60, pace around 2-5,

Df 180 Was thinking of doing a 40 k time trial. But still not a 100 percent, so I’ll try in a couple of weeks.

Warmup

Df 75, rpm 70, pace 2-22. Kepped hr under 100, easy ride.

Df 75, rpm 75, even ride. Hr stayed in the zone.

Df 105, ladder workout, 1000 mt splits, sr 20-22-24-26-28. Bit rusty on the rower, hr didn’t like it,but was back to 100 within 2…

Df 75, easy hour, 5 min splits, rpm 65 warmup, then 70 and 75.