Df 115, 20 min row, sr 20,increase pace every 5 mins.

Df 95, keep rpm under 75.

Df 95, ladder ride rpm , around 70 and 80,change every 500 mts.

Df 95, warmup.

Df 65, spin and cool down,

Df 100, rpm 65, easy hour, see if i could keep hr under 100.

Cool down

Df 70, rpm 80

Df 70, 1 min hard 1 min easy X 8

Df 70, warmup

Df 70, rpm 70, cool-down.

Df 115, sr under 20.

Df 175, rpm 60, solid 45 min workout. Pace should be 2-05, hr monitor not working right.,checked my smart watch just to be sure. Got to…

Wake up warmup,

Df 100, Sunday ride, rpm 65 and 70, change every 10 minutes. Hr good.

Df 110, rpm 70, match first workout. heart rate not working

Df 210, rpm 60,

Df 110, rpm 70, pace 2-05. Hr monitor not working.

Df 115, sr 20, rehab on my shoulder.

Df 130, rpm 65. Even workout, hr good.

Df 90, 5000 mt ladder, sr 20-22-24-26-28.

Df 90, rpm 65 and 70, easy ride, keep hr low. And try for even steps. Training not straining. Still worked up a sweat by the finish.