Df 110, arm’s only-core and arm’s,-full row. 3 mins of each.

Df 40,5 min spin,then 5 min cool-down,df wrong again.

Df 195,,5 mins rpm 50,then 55, still getting over the virus. Phone app didn’t download and got the df wrong again.

Df 155, sr 18

Easy ride,still recovering from virus. Df 70, 15 min warmup,rpm 65, then 70, kept an eye on heart rate.

Got the flu,not 100 %. Easy row, df 115, sr 22.

Easy ride. Df 65, rpm 70-75. Download df not the same as workout.

Df 175. Sr under 18.

Df 115, sr 18,

Df 70, rpm 75, pace 2-15.

Power ride.df 180, keep rpm under 65..

Df 70, warmup.

Df 160,sr under 18, easy row.

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.