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

Df 108, sr workout, 20,and 25, 500 mt splits.

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.