Cool down.

Warmup. Cold morning.

Df 80, rpm 70, pace 2-20, try to keep hr around 100, easy day.

Df 40, cool down.

Df 90, rpm keep under 75, pace should be 2-6.hr stayed in the zone.

Df 170, rpm not over 65, pace around 1-58. Hr ok, solid workout.

Df 170, getting ready for 4000 tt next week. Always used 115 before. So I’ll see how it goes.

Df 108, cold morning. Warmup.

Df 105, sr around 20, try to match ski workout. Easy day.

Df 88, sr 28, pace 2-28, watts 108 easy day.

Df 36, cool-down.

Df 80 rpm 75, even ride, try to keep hr in the zone.

Df 230, 10000, with 500 splits. pace under 2-05 and 2-0

Df 115, 10000 with 500 splits. Rpm around 65 and 70. try for hr under 120.

Df 115, warmup ladder, do each 500 mts a little quicker. Cold morning, did a full calibration on the bike monitor.

cooldown

Df 100, 40 min ladder, rpm 65 and 70, try to keep hr under 120

Df 105, sr 20, easy hour.

Df 40. Cool down

Df 100. Rpm 65 and 70, 10 minute splits. Easy ride.

Df 88, sr under 30.pace around 2-25.

Df 65, rpm 75 and 85. Change every 5 minutes, spin workouts gets the hr up.

Df 80, mixed ladder change every 500, got to concentrate they come up quickly, and the workouts over in no time.