Df 200, rpm 60, hr good.

Df 100, rpm 70

Df 80, easy steps change rpm every 5 minutes. hr good..

df 110, easy row

Df 110, 4 x 500 mts. 3 mins easy, testing my shoulder.

Warmup

Df 90, medium intervals,3 min warmup,then rpm 70 and 75 500 mt splits. Hr ok. just a quick workout,got a busy day.

Df 70, rpm 70,pace should be 2-25.,both workouts just training not straining,

Df 105, first 1000 mts sr 20, then 22, finish ave pace 2-22, ave hr 122,ave watts 122, very humid in Sydney right now.

Df 80,, rpm 65, easy ride, Heart rate stayed under 100,

Df 100, rpm around 65, cool-down, hr good.

Df 100 Wake up warmup.

Df 80, rpm 70 and 75,change every 500 mts. Cool down.

Df 80, rpm 80 and 85, change every 500 mts.

Df 80, rpm 75 and 80, change every 500 mts

Df 80, rpm 65 and 70. Warmup.

Df 80, rpm 70, easy ride.

Df 105, sr 22.

Df 105, sr 24