Df 105, sr 18, pace 2-28, low and slow.

Df 145, another easy day, keep rpm under 60, pace 2-15, hoped to keep hr under 110.

Df 100, easy hour workout, rpm 65, pace 2-20. Hr good.

Df 45, cool-down

Df 70, steps workout, 5 min splits, warmup then rpm 75 and 80, steady workout.

Repeat warmup workout, hr came down.

Df 200, power ride, building up for a 30 minute time trial, not there yet, testing my right knee and hip,from my bike crash last year.

Df 130, rpm under 60, pace under 2-20, warmup.

Df 130, rpm 60, just an easy ride, been up in Queensland, 4 day holiday,

Df 78, sr under 30,

Df 40. Cool-down

Df 130, 1 hour workout, 5 min splits, warmup then rpm 65, steady ride.

Df 80, rpm 65, hope to keep hr under 100, easy day

Df 40, cool-down

Df 200, 20 min power ride, 4 min splits, warmup then work harder last 4 splits

Df 105, sr 18,

Df 80, sr 28,

Df 75, 10 min splits, rpm warmup then hold 70, Sunday ride while watching the rugby.

Df 40, cool-down

Df 80, 10 min splits, rpm warmup 65, then 70, easy day. Finely got my new tt bike,through there car insurance,did a steady 30 k yesterda…

Df 42,cool-down

Df 190, 45 min workout, rpm start 55 then hold 60, power ride.

Df 42, cool-down