Df 180 Was thinking of doing a 40 k time trial. But still not a 100 percent, so I’ll try in a couple of weeks.

Warmup

Df 75, rpm 70, pace 2-22. Kepped hr under 100, easy ride.

Df 75, rpm 75, even ride. Hr stayed in the zone.

Df 105, ladder workout, 1000 mt splits, sr 20-22-24-26-28. Bit rusty on the rower, hr didn’t like it,but was back to 100 within 2…

Df 75, easy hour, 5 min splits, rpm 65 warmup, then 70 and 75.

Df 75, easy 10000 mts.

Df 80, sr under 30, low and slow workout.

Df 45, cool-down

Df 195, power ride, 4000 mt splits, rpm warmup 50, then 55 and 60.

Df 75, rpm 75, pace around 2-12. Hr stayed in the zone.

Df 80, bits and pieces, just seeing how my shoulder goes.

Df 80, 200 mt splits, pace 2-30 and 2-15,

Df 80. Just ski.

Df 40, cool-down

Df 150, rpm 60, pace keep just under 2-12, steady Sunday ride, hoped to keep hr under 130, didn’t quite make it.

Df 75, rpm 75, easy ride.

Df 225, rpm 50. Easy power ride.

Df 100, rpm 65, pace 2-20.

Df 90, sr under 28, pace under 2-30, testing my shoulder.

Df 100, sr 20, 500 mt splits, make each one a little quicker.

Df 200, easy power ride, 5 min warmup, then rpm 55,

Df 36. Cool-down, spin a bit, then bring hr down

Df 100, medium ladder, 5 minute splits, 60 then 65 and 70,

Df 75, real easy day, bad head cold, keep rpm under 70,pace under 2-30. Hr under 100.