Df 100 Wake up warmup.

Df 80, rpm 70 and 75,change every 500 mts. Cool down.

Df 80, rpm 80 and 85, change every 500 mts.

Df 80, rpm 75 and 80, change every 500 mts

Df 80, rpm 65 and 70. Warmup.

Df 80, rpm 70, easy ride.

Df 105, sr 22.

Df 105, sr 24

Df 105, 4x 500,

Df 105, warmup.

Df 80, rpm 5 min 65,then hold 70 for the workout, easy ride, hr good.

Df 85, rpm 72,

Df 200, power ride, rpm 60, worked harder last 1000, hr just got into the red zone.

Df 110, sr 22 and 28 mixed,

Df 90, 10 min warmup, then hold rpm at 65, try to keep hr under 100, easy ride,but you still work up a sweat by the time you finish. late…

Cool down

Df 95, rpm 65, hr good.

Df 170, rpm 65, solid workout, hr just kept
out of the red zone, forgot to turn the fan on,very humid.

df 95 Wake up warmup

Df 110, sr under 25, get a little faster each 5 minutes.

Df 90, rpm 65, warmup then hold 65, goal to keep hr under 100,

Df 80, rpm 70 and 75, change every 5 minutes.

Df 90, sr 22, increase pace every 5 minutes.