Df 36, cool-down.

Df 80 rpm 75, even ride, try to keep hr in the zone.

Df 230, 10000, with 500 splits. pace under 2-05 and 2-0

Df 115, 10000 with 500 splits. Rpm around 65 and 70. try for hr under 120.

Df 115, warmup ladder, do each 500 mts a little quicker. Cold morning, did a full calibration on the bike monitor.

cooldown

Df 100, 40 min ladder, rpm 65 and 70, try to keep hr under 120

Df 105, sr 20, easy hour.

Df 40. Cool down

Df 100. Rpm 65 and 70, 10 minute splits. Easy ride.

Df 88, sr under 30.pace around 2-25.

Df 65, rpm 75 and 85. Change every 5 minutes, spin workouts gets the hr up.

Df 80, mixed ladder change every 500, got to concentrate they come up quickly, and the workouts over in no time.

Df 130.pulled it down in the first 2 minutes,from 150,.

First sprints this season.,all my ranked time trials have been done on the saddle, doubled my df,from last year’s pb,and did these…

Df 80, warmup ladder. Rpm 65-70-75,change every 5 minutes,

Df 130, rpm 60, pace around 2-18. zone 2 workout. Had flu vaccination yesterday.

Df 105, sr 20. Easy row. Hr stayed in the zone.

Df 130, df 65 and 70, mixed ladder. Warmup.

Df 75.easy hour, rpm 70, try to keep hr under 110,zone 2

Df 85,cool-down