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.

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.