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.

Df 40, spin cool-down

Df 85, 10 min splits, rpm warmup then 70 for rest of workout, easy day, did 40k on the tt bike yesterday.

Df 75, 5 min splits. Rpm warmup, then hold 70 for the next hour, easy day, hoped to keep hr under 100

Df 50, cool-down

Df 195 , power ride.

Df 85, warmup

Df 40. Cool-down

Df 140, 10 min splits, rpm wake-up warmup, then hold 60 for rest of workout. Easy Sunday ride while watching the rugby, drank water afte…

Df 40, cool-down

Df 70, 15 min splits, rpm warmup, then hold 80 for the hour. Forgot to set hr strap.

Df 40, cool-down

Df 75, 5min splits, rpm warmup then change every split.ladder. 1 hour on the tt bike yesterday.