Df 108, warmup.2 min splits,

Df 100, warmup. Rpm 65 for 5000, then 70,

Cool down

Df 205, power ride, rpm around 60, worked a bit harder the last 1000,

Df 110, 2000 mts sr under 30

Df 110, 2 min splits, mixed.

Df 60, warmup

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.