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.

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.