df 75. 40 minute ride, 5 min splits.warmup then rpm 75, busy day so just an easy one.

Df 75, sr under 30, pace under 2-30. Just rehab on my shoulder.

Df 70, rpm 70, pace 2-25, easy workout, try to keep hr under 100,

Df 35, cool-down.

Df 145, 5000 mt splits. Rpm warmup,then hold 60. Sunday ride, while watching the rugby.

Df 75, sr under 30, pace under 2-30.

Df 75, 500 mt splits. Rpm 75 and 80.

Df 75, rpm 80.

Df 75, rpm 2500 at 70, then 80.

Df 35, spin cool-down.

Df 70, 70 min ride,5 minute splits, rpm 70 and 75, easy day.

Df 35,cool-down.

Df 73, sr under 30, pace under 2-30,

Df 80, rpm 65, easy hour, zone 2 ride. Try to keep hr under 100.

Df 35, cool-down

Df 170. Though I’d test my knees at higher df, got going and decided rpm 62, with pace 2-02.

Df 65, rpm 75 and 80, same as first workout.

Df 65, rpm 85.

Df 65, 500 mt splits, rpm 75 and 80.

Df 72, sr under 30, pace under 2-30. Just going easy for now.

Df 65, 1000 mt splits, rpm 80 and 85.

Df 65, 1000 mt splits. Rpm mixed, warmup.

df 35 cooldown

Df 140, Sunday ride, 10000 mt warmup, then keep rpm under 60, and pace under 2-20.

Df 75, sr 28, pace 2-28.