Df 170, rpm 70, intervals 1 min on,1 min easy.x20., keep pace under 1-50,

Df 85, warmup

Df 105, sr 20.

Df 80, sr 30 and 35. Change every 2 minutes.

Cool down

Df 95, rpm 70 and 75.

Set up to do a 60 minute power ride, df 190.,but decided to leave for another day,

Warmup

Df 105, sr 20,

Df 105, sr 24, get a little faster each 5 minutes.

Df 80, sr 32.

Df 65, Sunday ride, wake up warmup, rpm 70 and 75,change every 5 minutes. Try for even steps on workout graph. Hr stayed under 110 durin…

Df 105, sr 20, low and slow.

df 78, sr 28, low and slow.

Df 80, 5 min warmup, then hold rpm at 70 for the next hour., keeped hr under 110, easy day. Just ride used to be 5 min splits.i got 10…

Cool down

Df 170, 8 x 500 mts 1-30 easy, felt the last 2

Df 85, 8 x 500 mts, 1-30 easy.

Df 85, warmup.

Df 180, rpm 55, hr good. Try for straight lines on workout graph. Training ride

Df 58, sr 28, just an easy ski, shoulder wasn’t to bad,

Df 105, Sr 20,

Df 170, sr 20.