Df 85, sr28 , Gold Coast gym,

Df 110. Sr 19, cool-down

Df 110, sr 19, Gold Coast gym.

Df 110, sr 20, up on the Gold Coast, working out in Paulas gym,

Df 42, rpm over 80, cool-down

Df 135, 10 min splits. Warmup then keep pace between 2-10 and 2-12,, even workout.

Df 40, rpm over 80, long cool down.

Df 170, solid 10000 mt workout.

Df 170. 1000 mt splits, on and off, try to make each hard one a little quicker.

Df 75, warmup

Df 75, rpm 70, easy workout.

Df 100, sr 28, 4 min splits, try to make one a little quicker.

Df 65, rpm 75, pace keep below 2-20, easy workout.

Df 40, rpm over 80, cool-down

Df 90, rpm 75, repeat first workout.

Df 180, rpm around 60, pace just under 2-05.

Df 90, rpm 75, keep pace just under 2-05.

Df 90, warmup

Df 80, rpm 70, even easy workout, distance was meant to be 26000.

Df 40, rpm over 80, cool-down. Feel good how, sometimes you have to force yourself to do a workout when you don’t really feel like…

Df 160, rpm 62, 10 min splits, keep pace under 2-05, steady Sunday ride, slowly getting back, time trials next year.

Df 75, wake up warmup, then see how i feel.

Df 75, rpm 70, real easy workout, be consistent and try to keep hr around 100. Slow but still worked up a bit of a sweat.

Df 40, rpm 85, cool-down

Df 100, rpm 70. Repeat first workout.