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.

Df 130.pulled it down in the first 2 minutes,from 150,.

First sprints this season.,all my ranked time trials have been done on the saddle, doubled my df,from last year’s pb,and did these…

Df 80, warmup ladder. Rpm 65-70-75,change every 5 minutes,

Df 130, rpm 60, pace around 2-18. zone 2 workout. Had flu vaccination yesterday.

Df 105, sr 20. Easy row. Hr stayed in the zone.

Df 130, df 65 and 70, mixed ladder. Warmup.

Df 75.easy hour, rpm 70, try to keep hr under 110,zone 2

Df 85,cool-down

Df 190.set up for 60 min time trial. With 10000 mt splits, phone app dropped out just before 20 mins. So pulled up, i refuse to rank a wo…

Df 75Cold morning.,wake up warmup.

Df 105, sr 20 and 26, try to match ski workout.

Df 82, sr 30 and 35. 2 minute splits, hr got up in the middle, just shows you need a warmup first thing in the morning,

Df 100, easy workout. Rpm 65 and 70, try to keep hr under 120.

Cool down

Df 175, pace just under 2-0 minutes.

Df 195, rpm 1000 mt warmup.then 60. Pace around 2-0,

Df 110, sr 20, pace 2-25, easy workout.