Df 75, sr under 30,

Df 70, 1 hr easy, 5 minute splits, rpm 70 and 75,

Df 45,cool-down.

Df 145, 5000 mt splits, warmup then rpm 60, Sunday ride while watching the rugby.

Df 140, 5 min splits, warmup then rpm under 60, pace under 2-20 try to keep hr under 100,easy day.

Df 40, cool-down

Df 65, pace under 2-15, hr stayed in the zone.

Df 200, power workout, try to keep pace under 2- minutes, hr monitor didn’t kick in. But watch showed 149 at finish.

Df 100, solid 10000 mts, 1000 mt splits.warmup then try to make each split a little quicker.

Df 50, cool-down.

Df 165, rpm 55, easy power ride, try to keep hr under 100, and ride straight lines on workout graph.

Df 40, cool-down

Df 60, 20 min spin workout, 1 minute on and off.

Df 105, sr 20,

Df 75, sr 30,

Df 75, rpm 70, pace 2-22, real easy ride, hr stayed below 100, forgot to set workout on phone app.

Df 120, 15 min splits, rpm 60 and 65, another easy Sunday ride.

Df 90, rpm 65, recovery ride, better than a rest day. Pace 2-25. Keep hr under 100, a couple of guys say these rides are boring,but i be…

Df 40, spin cool-down.

Df 80, repeat first workout.

Df 160, set up for 10000, at a solid pace,but pulled the pin at 9000, getting back to full fitness slowly.