Df 85, warmup

Df 70, 5 min splits, rpm 70 and 75, easy steps workout,

Df 45, cool-down

Df 195, rpm 55, easy power ride.

Df 85, sr don’t go over 30. Low and slow,

Df 75, rpm 70, easy day, we’re been putting a little dettol hand gel on the hr pads the last few months, get an instant hook up,

Df 40, cool-down

Df 85, 10 min splits, pace under 2-10,

Df 170, 10 min splits, set up for 1 hour ride., warmup then hold 2-2 pace, stopped at 50 minutes when hr got to 148, thats why df not rig…

Df 40, cool-down

Df 65, rpm 80, 10 min splits, even steady workout,

Df 83, 4 min splits, steady

Df 83, 1000 plus,

Df 83, warmup

Df 45, rpm 85, cool-down

Df 170, 5 min splits, steps workout, rpm 55 and 60. Medium workout.

Df 78, 200 mt intervals, with 1-30 easy., shoulder seems to be working better

Df 83, sr 32, warmup.

Df 75, 5 min splits. Rpm warmup 65, then hold 70, even easy workout, try to keep hr below 100,

Df 78, sr under 30, low and slow.

Df 75, 5 min splits, rpm warmup 65, then 70, try to keep hr under 100, even easy ride.

Cool-down

Df 150, 10 min splits. Rpm 60, pace just under 2-12. Medium Sunday ride.

Df 68, 2 min splits, sr 30, make each a little quicker,

Df 68, sr 30,