Df 170. 60 minutes, 5 min splits. Rpm warmup then hold 60, medium workout.

Df 40, cool-down

Df 100, rpm 70,

Df 200, 30 min power ride. Rpm 60, no more, pace just under 2 minutes.

Df 100. Warmup

Df 40, cool-down

Df 75, rpm 80, even ride.

Df 170. Rpm 62, steady

Df 75, 1000 mt splits, warmup, then rpm 75,and increase rpm by 2 each split.

Df 100, rpm 65, real easy ride, hope to keep around 100,

Df 45, cool-down

Df 150. Sunday ride, 2hrs 10 min splits, warmup then hold 60 rpm,even workout, drank from the bottle twice,hr came down,showed up on wor…

Df 65, rpm 70,

Df 105, sr 18.

Df 80, sr 28, pace under 2-30, low and slow day, try to keep all 3 workouts same pace and watts.

Df 110, cool-down

Df 110,intervals pace under 1-50,

Df 110, intervals 1-55 pace

Df 110, intervals, 4x500, with 2 minutes easy, 2-0 pace.

Df 110, wake up warmup.

Df 155, 2000 mt splits. On and off, rpm 60 and 65. Pace 2-10 and 2-00,

Df 155, wake-up warmup,

Df 45, cool-down

Df 75, rpm 75, ride same pace as first workout.

Df 145, rpm 60, steady medium workout,