Df 40, cool-down

Df 185, Sunday power ride. Rpm under 60,

Df 70, easy ride

Df 100, sr 20, 10 minute workout, 2 min splits, make each one a little quicker.

Df 70, rpm 70. Easy zone 2 ride, pace 2-25, keep hr under 100. and breathe through nose only.

Df 222, power ride, keep rpm under 60.

Df 75, mixed ladder, change rpm every 1000 mts,, keep hr under 130.

Df 100. Sr 20 and 24, change every 500 mts.

Df 91, cool-down

Df 200, rpm 55, power ride, pace under 2-10, hr good.

Df 200, warmup

Df 75, rpm 70, easy day, try to keep hr around 100,

Df 35, cool-down

Df 160, rpm 60, steady Sunday ride, hoped to keep hr under 130.

Df 160, set up for 50000 mt Sunday ride., but phone app dropped out,had to start again.

df 100. Sr under 20, easy day.

Df 75, easy day. 2000 mt splits, warmup then hold 70 rpm. Try for hr below 100.

Cool-down

Df 90, steady 20000 mts. rpm 73, pace 2-07, try to keep hr in the zone.

Df 175, setup to ride a 40000 mt time trial, first hard ride,since all the dramas of 6 weeks ago. decided to stop at 20000, try again nex…

Df 175, warmup