cooldown

Df 80, rpm 10 minutes 65 then 70. Easy day.

Cool-down

Df 150 needed to do something different,after all that long,slow rehab work,4000 mt,1000 mt splits.start 2 min pace,try to make each one…

Df 95, rpm 65, repeat first workout.

Df 95, rpm steeps 65 and 70.

Df 95, rpm 70.

Df 95, rpm 65,

Df 38, cool-down

Df 130, rpm 10 minutes at 55 then 60, putting the df up slowly. easy workout.

Df 40. Cool-down. Changed df down after i started cool-down

Df 70. 2000 mt splits. Rpm 70 and 75,easy workout, average pace should finish 2-20

Df 38, cool-down

Df 65, rpm 75.

Df 110, try for pace under 2 minutes. First solid workout,since bike crash. Can’t push higher df yet.

Df 85, rpm 75,

Df 65, rpm 75, warmup

Df 80, Sunday ride, 4000 mt splits. Warmup then rpm 70.

Df 36, cool-down.

Df 65, rpm 75,

Df 95, rpm 75, pushed a little harder this workout, testing my legs. Can’t manage higher df at the moment.

Df 75, rpm 75.

Df 75, rpm 5 min 65,then 70. Easy ride.