Getting ready for a 40000 tt next month,

Cool down

Power 4000 mts, df 195, rpm 65

Df 225 rpm 55

Df 210 rpm 55

Df 180 rpm 55

Just back from hiking in the snowy mountains,using alpine poles,different muscles. Now back in the gym.

Easy ladder, df 60,

Df 50 rpm under 75, heart rate under 100

Still doing renovations at home, just taking it easy in the gym,

Easy ladder, df 80, 10 min warmup, then rpm 65, 70, hr under 100,

Easy ladder, df 80, rpm change every 5 minutes,65 70, doing building renovations at home so going easy,

Sitting on the bench, df 80 sr under 40

Sitting on the bench, df 85 sr under 35,