Df 160,sr under 18,,easy row.

Df 38, 5 min spin,then 5 min cool-down,

Df 60, change rpm every 1000 mts.rpm mostly 75 and 80.

Df 105, intervals 300 easy, 300 harder, sr 24 and 30,

Df 105, sr 18, warmup

Df 75, 500 mt intervals, easy pace under 2-20, harder under 1-55, try to do each one a bit faster.

Df 75, warmup

Df 75, easy ride, rpm 65 and 70.

Easy row, df 105,sr under 20, same pace.

Df 105, 250 on,250,easy, try and relax on 2min pace,and hold sr at 30.

Df 130, sr 18,each 5 mins a bit faster.

Df 65, rpm over 80.

Df 150, rpm 65.

Df 70, rpm 10 mins 65, 10 mins 75,

Df 40, easy spin.

Easy hour, df 75, 5min warmup, then rpm 70.. keeped an eye on hr. a bit better today.

Easy hour, df 65, health sill not 100 percent,

Df 65. Easy ladder rpm 70-75, hr not good.

Df 85, sr 32. Hr not good.

Df 85, sr 33. Not feeling well, some sort of virus, hr not good.

Df 65, rpm 70

Df 130, sr under 18