Df 175, rpm don’t go over 60,

Df 100, warmup ladder.

Df 45, rpm just over 80. Cool-down

Df 110, rpm 65, match first workout.

Df 110, 10000 mt ladder,1000 mt splits rpm 70 and 75, try to go under 2 min pace.

Df 110, rpm 65 warmup

Df 40, spin cool-down,

Df 100, 10 min splits, rpm warmup then hold 65, easy Sunday ride while watching the rugby, cold morning hr took a while to kick in.

Df 40, spin cool-down

Df 140, easy day, try to keep hr under 110.

Df 40. Cool-down

Df 100, rpm 70,

Df 198, rpm 60. Power ride.

Df 100, warmup

Df 40, cool-down

Df 75, 10 min splits. Rpm warmup then hold 70, easy day while watching the football final.

Df 40, cool-down

Df 90. Pace just under 2-05.

Df 180, 10 min splits, rpm warmup then hold 60, pace just under 2-05, Hr showed you need a good warmup. Cold morning.

Df 40, spin cool-down

Df 150. 10 min splits. Rpm warmup, then hold 60, easy day. Been up on the Goldcoast for a few days.

Df 40, spin cool-down

Df 85, 10 min splits, rpm warmup then 70 for rest of workout, easy day, did 40k on the tt bike yesterday.

Df 75, 5 min splits. Rpm warmup, then hold 70 for the next hour, easy day, hoped to keep hr under 100

Df 50, cool-down