Df 40, cool-down

Df 130, rpm 65

Df 170, set up 4000 mt tt. Stopped at 2000,

Df 175, rpm don’t go over 60,

Df 100, warmup ladder.

Df 45, rpm just over 80. Cool-down

Df 110, rpm 65, match first workout.

Df 110, 10000 mt ladder,1000 mt splits rpm 70 and 75, try to go under 2 min pace.

Df 110, rpm 65 warmup

Df 40, spin cool-down,

Df 100, 10 min splits, rpm warmup then hold 65, easy Sunday ride while watching the rugby, cold morning hr took a while to kick in.

Df 40, spin cool-down

Df 140, easy day, try to keep hr under 110.

Df 40. Cool-down

Df 100, rpm 70,

Df 198, rpm 60. Power ride.

Df 100, warmup

Df 40, cool-down

Df 75, 10 min splits. Rpm warmup then hold 70, easy day while watching the football final.

Df 40, cool-down

Df 90. Pace just under 2-05.

Df 180, 10 min splits, rpm warmup then hold 60, pace just under 2-05, Hr showed you need a good warmup. Cold morning.

Df 40, spin cool-down

Df 150. 10 min splits. Rpm warmup, then hold 60, easy day. Been up on the Goldcoast for a few days.