Df 105, sr 25.

Df 35, cool-down

Df 70, 2000 mt splits, warmup then rpm 75 and 80. For 20000 mts

Df 105, sr 20,

Df 80, sr 30, shoulder ok so far.

Df 70, rpm 70, pace 2-25. Easy ride. Hr under 100.

Cool down

Df 170, rpm 60, steady workout, hr good.

Df 170, 4000 mt splits,keep under 2 minutes, did 4 then a faster 2000 mts to finish.

Wake up, warmup.

Df 105, sr 20, easy.

Df 80, sr 30. Easy.

Cool down.

Df 170, rpm 70, intervals 1 min on,1 min easy.x20., keep pace under 1-50,

Df 85, warmup

Df 105, sr 20.

Df 80, sr 30 and 35. Change every 2 minutes.

Cool down

Df 95, rpm 70 and 75.

Set up to do a 60 minute power ride, df 190.,but decided to leave for another day,