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.

Df 100, rpm 65, easy hour, try to stay in zone 2 with hr. At today’s settings, pace should be around 2-20,. Watts around 130.

Df 105, 2 min splits, sr 22 and 28, pace around 2-30 and 2-15, just two easy workouts today.

Df 78, 2 min splits, sr 30 and 35, pace around 2-30 and 2-15, testing my shoulder.

Df 120, rpm 65, cool down.

Df 120. Rpm under 70.

Df 120, rpm 70 and 75, change every 500 mts. Couldn’t make 70 after 75 mt piece, hr just nudged the red zone.

Df 120, rpm 65 and 70, change every 500 mts. Warmup

Df 105. Sr under 20, pace under 2-30. Easy low and slow.

Df 40, cool down.

Df 80. rpm 75, pace 2-10.

Df 220, rpm under 60, power ride.

Df 80, rpm 75, pace 2-10

Df 105, sr 20. Easy row. Try to match ski workout,

Df 75, sr 28, easy workout.

Df 140, rpm 60, pace should be 2-15, time 3 hours. Steady Sunday ride.

cooldown

Df 72, rpm under 80, pace under 2-10, try for straight lines on workout graph. Hr stayed in the zone.

Df 170,solid 4000, steady 3000,worked harder last 1000,

Df 170, rpm 60 and 65, change every 500.

Df 105, mixed intervals change sr every 500 meters.