Df 80, easy ride, rpm 65 and 70,change every 2000 mts. Try to keep hr under 100.

Df 105, sr 20. Easy row.

Df 40, cool-down.

Df 100, pace under 2-0 minutes,steady, try for straight lines on workout graph.

Df 100, 5000 mts. 500 mt splits, pace under 2-05,and 1-50.

Df 100, warmup.

Df 90, rpm 65, easy ride.

Df 105, sr under 20, just an easy row.

Df 78. Sr under 30, easy workout, shoulder a bit sore, from intervals the other day.

Cool down

Df 227. Power workout, rpm around 58, pace under 2 minutes.

Df 75, spin workout, start 2-10 pace, try for each split a little faster.

Df 100, easy hour, 5 min warmup, then rpm 65 and 70, hr good.

Df 40, cool-down.

Df 90, rpm 75, steady workout.

Df 105, 10 x200 mts. Testing my shoulder.

Df 105, sr 20,

Df 90, warmup ladder.

Df 45, cool-down

Df 185, power ride, rpm 62, steady workout.

Df 70, ladder 500 mt splits, rpm 70 and 90,

Df 105, sr 18, 2min splits., warmup

Df 75, rpm 70, easy hour, bad head cold.slow ,but still worked up a sweat, hr good.

Df 85, 1 hour ladder.,5 min warmup.then rpm 70 and 75, bad head cold.so going not to hard.

Cool-down