Warmup

Df 70, easy Sunday ride.

Df 65, rpm 75, easy ride.

Df 80 5000 mts, sr under 30, pace under 2-30,

Df 80, sr 30 and 35,change every 1 min,

Df 80, sr 30, warmup.

Cool down

Df 105, rpm 75, steady 30 minutes, try to ride straight lines on workout graph.

Warmup

Df 75, rpm under 70,hr under 100, easy ride. Had my first ride on the velodrome last night, track bike,very interesting.

Df 170, rpm 55.

Df 105, sr 25.

Df 105, sr 25.

Df 35, cool-down

Df 70, 2000 mt splits, warmup then rpm 75 and 80. For 20000 mts

Df 105, sr 20,

Df 80, sr 30, shoulder ok so far.

Df 70, rpm 70, pace 2-25. Easy ride. Hr under 100.

Cool down

Df 170, rpm 60, steady workout, hr good.

Df 170, 4000 mt splits,keep under 2 minutes, did 4 then a faster 2000 mts to finish.

Wake up, warmup.

Df 105, sr 20, easy.

Df 80, sr 30. Easy.

Cool down.