Df 75, rpm 85,

Df 75, warmup.

Df 105, sr under 30, and 25, change every 500 mts

Df 112, 1 min intervals.

Df 105,,sr 20,warmup. .push a little harder each 5 minutes.

Df 75, easy hour, 5 min warmup, then rpm 70 and 75, hr stayed below 110 during workout.

Df 70, cool-down.

Df 130, 500 mt tt lost time on the first 100,

Df 130, 1 min tt went to fast for first 30 seconds, so backed off last bit.

Df 100, warmup.

Df 80, easy ride, rpm 65 and 70,change every 2000 mts. Try to keep hr under 100.

Df 105, sr 20. Easy row.

Df 40, cool-down.

Df 100, pace under 2-0 minutes,steady, try for straight lines on workout graph.

Df 100, 5000 mts. 500 mt splits, pace under 2-05,and 1-50.

Df 100, warmup.