Df 160, tt

Df 130,run through.

Df 130, warmup

Df 72, sr 33,

Df 90, rpm 65 warmup, then 70, easy ride.

Df 40, rpm 85, cool-down

Df 100, rpm 65,

Df 100, first 1000 mt time trial, for 2 years, after my set backs. room for improvement.

Df 170, run through, df to high for now,

Df 110, run through.

Df 110, up and down.

Df 110, rpm 65, wake up warmup.

Df 85, sr don’t go over 35, 5 min splits, make each one a little quicker.

Df 100, 5 min splits, rpm 65 and 70, easy day.

Df 40, rpm 80, low and slow. Average hr and watts nearly the same.

Df 77, sr don’t go over 30, low and slow.

Df 40, cool-down

Df 100, intervals 1 min on, 1 min off, try to make each one a little quicker.

Df 100, warmup

Df 40, cool-down

Df 120. Rpm 60, 10 min splits, easy Sunday ride watching the football. Keep hr around 100

Df 70, rpm 70, 10 min splits, easy day, watching Australia in the World Cup, hr ment to stay under 100, but penalty shootout put it up,…

Df 40, rpm 85, cool-down