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.

Df 105, sr 24, try to make each split a little faster.

Df 90. rpm 10 min warmup,then 65 and 70,change every 10 minutes, easy Sunday ride while watching the rugby.

Df 100, rpm 70, talking to peter in the gym, forgot to download.

Df 200, rpm 60, hr good.

Df 100, rpm 70

Df 80, easy steps change rpm every 5 minutes. hr good..

df 110, easy row

Df 110, 4 x 500 mts. 3 mins easy, testing my shoulder.

Warmup

Df 90, medium intervals,3 min warmup,then rpm 70 and 75 500 mt splits. Hr ok. just a quick workout,got a busy day.

Df 70, rpm 70,pace should be 2-25.,both workouts just training not straining,

Df 105, first 1000 mts sr 20, then 22, finish ave pace 2-22, ave hr 122,ave watts 122, very humid in Sydney right now.

Df 80,, rpm 65, easy ride, Heart rate stayed under 100,

Df 100, rpm around 65, cool-down, hr good.