Df 170, pace just under 2-0 minutes.

Df 170, getting ready for a 10000 mt time trial.

Wake up warmup.

Df 40, cool-down,

Df 80, rpm 70 and 75, change every 5 mins ,pace should be around, 2-20 and 2-10. Hr good.

Df 105, sr 22. 5 min splits, make each a little faster.

Df 105, 2000 mts harder. Testing my shoulder. At higher stroke rate.

Df 105,warmup

Df 115, pace around 2-18, try to keep hr under 105.

Df 84. Sr under 30, pace under 2-30.

Cool down.

Df 215, power ride. Rpm under 60.

Df 90, rpm 75 and 80, change every 1000 meters.

Df 90, warmup. Cold morning.

Df 125, sr under 20. Pace 2-28, try to match ski workout. Low and slow.

Df 84. Sr 28. Pace 2-28. Low and slow.

Df 90, rpm 65, pace just under 2-25, hr under 100, zone 2, easy hour.

Df 55, cool-down.

Df 170, 15 min warmup on the loop, never again, didn’t understand it, went too hard. And suffered in my time trial.

Df 100, rpm 65, easy hour, try to stay in zone 2 with hr. At today’s settings, pace should be around 2-20,. Watts around 130.

Df 105, 2 min splits, sr 22 and 28, pace around 2-30 and 2-15, just two easy workouts today.

Df 78, 2 min splits, sr 30 and 35, pace around 2-30 and 2-15, testing my shoulder.

Df 120, rpm 65, cool down.

Df 120. Rpm under 70.