Df 160, sr under 24. Set monitor for 5000 mts, but decided to stop at 2000 df to high for my shoulder,

Df 105, sr 20, pace try to finish 2-20 push a little harder each 500 mts,medium workout.

Df 82, sr 28, pace 2-28,

Df 80, 5 min splits, rpm 70 for 5 mins then 75, easy day.

Df 85 rpm 70,pace around 2-15, easy hour. Try to keep hr under 120.

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.