Df 60, rpm 70, cool-down

Df 105, 5000 meters ladder, sr 18-20-22-24 26. 1000 mt splits.

Df 105, 15 min ladder, 18-20-22-24-26-, 3 min splits.

Df 70, warmup, l find at my age, i really need a warmup to get going.nice and easy.

Df 35, cool-down, had to put new batteries in the bike monitor,they were 1 %, maybe that’s why the phone wasn’t always workin…

Sunday ride, df 100, 10 min warmup, then rpm 65 and 70,change every 10 minutes.

Df 35. Cool-down.

Df 70, rpm under 80, pace under 2-10,

Power ride. Df 170, keep rpm under 65. Pace under 2 minutes.

Df 70, warmup ladder, rpm 70-75-80-85-90, change every 4 minutes.

Df 105, sr 20

Df 105, 5 x 400, with 1-30 easy. Testing my shoulder. Seems ok.

Df 105, sr 28, warmup.

Df 70, warmup ladder.

Df 70. 5 min warmup. Then rpm 70 and 75. Easy ride .

Df 65, rpm 75, easy ride, stayed in the zone.

Df 110, sr 28.

Df 80, ladder 2 mins easy, 2 mins harder. First time in 6 months, ive upped the sr and pace.got the hr up, shoulder not to bad.

Df 80, sr 30

Df 65, rpm 75, easy,, hr good. reset phone.

Df 170, sr 18,

Df 105, sr 20,

Df 105, sr 20,

Df 90,rpm 70, easy ride.