Df 85, intervals, 30 sec on, 1 min off,

Df 90, 3 min splits, rpm change up and down, try to finish with average hr around 100,

Df 70, 5 min splits, rpm 70 and 75, just an easy day,

Df 40, cool-down

Df 90, rpm 70, easy

Df 90, intervals 500 mt, 1 min off, not flat out.

Df 90.

Df 90

Df 90, wake up warmup.

Df 40, cool-down

Df 70, rpm 70, easy Sunday ride, while watching England-France World Cup, bit hard to concentrate,

Df 45, cool-down

Df 200, 5 min splits, rpm don’t go over 60. Try to make each split a little quicker

Df 76, 1000 mt splits, make each one a little quicker

Df 76. Warmup

Df 125, rpm 60. Easy hour.

Df 40, cool-down. Hr, finished were it started on the skierg,

Df 55, rpm 80, even easy ride.

Df 108, 2 min splits, change sr every split,up and down.

Df 45, cool-down

Df 85, 1 hour steps, rpm 65 and 70, easy day, watching the World Cup,

Df 40, cool-down

Df 80, wake up warmup. Cold morning.

Df 45, 4 min splits, rpm warmup then 80. Cool-down