Df 80, sr under 30, just testing my shoulders.

Df, 85, rrpm 65, easy ride , keep hr under 100.

Df 40, cool-down

Df 75, Sunday ride, watching the rugby. 5000 mt splits. rpm 10000 at 70, 5000 at 75, just to break it up.

Df 60, rpm 75, cool-down.

Df 80, rpm 80, try to match first 5000.

Df 160. Rpm 65

Df 80, rpm 80.

Df 80, warmup

Df 90, rpm 65. Easy day.

Df 60, 26000 mt ladder, 2000 mt splits, change rpm every split.

Df 35, cool-down.

Df 70. 70 minute ride, 10 minute splits, rpm 70 and 75, easy day.

Df 75, easy ride, aim to finish with average pace 2-30, average hr under 100.

cooldown

Df 80, rpm 10 minutes 65 then 70. Easy day.

Cool-down

Df 150 needed to do something different,after all that long,slow rehab work,4000 mt,1000 mt splits.start 2 min pace,try to make each one…

Df 95, rpm 65, repeat first workout.