Df 103, 5 min splits, sr 33, try to make each split just a little quicker, sitting on the bench

Df 60, 5 min splits, rpm warmup then hold 80, easy ride.

Df 70, rpm 70, just ticking over.

Df 85, 5 min splits, rpm warmup then 70, another easy ride, still getting over sundays workout.

Df 90, sr 33, sitting on the bench, easy day.

Df 42, cool-down

Df 85, rpm 70, easy day.

Df 75 rpm 65, just ticking over, easy day.

df 40 slow cooldown

cooldown

Df 130. Run though,

Df 130, warmup.

Df 80. Warmup

Df 40, spin workout.

Df 70, rpm 65 warmup, then 70, hoped to keep hr under 100, easy ride.

Df 90, sr 33. Sitting on the bench, easy workout.

Df 40, cool-down

Df 65, 5 min splits, steps rpm warmup then 75 and 80,,

Df 90, sr 33, 5 min splits, make each one a little quieter, sitting on the bench,

Df 145, 5 min splits, rpm warmup 55, then steps 55 and 60, easy ride,

Df 70, 5 min splits, rpm warmup 65,then 70, real easy day.

Df 90, sr 33, 5 min splits, make each a little quicker, ave pace 2,-44-7, ave hr 118, sitting on the bench,

Df 40, cool-down.