Df 105, 4x 500,

Df 105, warmup.

Df 80, rpm 5 min 65,then hold 70 for the workout, easy ride, hr good.

Df 85, rpm 72,

Df 200, power ride, rpm 60, worked harder last 1000, hr just got into the red zone.

Df 110, sr 22 and 28 mixed,

Df 90, 10 min warmup, then hold rpm at 65, try to keep hr under 100, easy ride,but you still work up a sweat by the time you finish. late…

Cool down

Df 95, rpm 65, hr good.

Df 170, rpm 65, solid workout, hr just kept
out of the red zone, forgot to turn the fan on,very humid.

df 95 Wake up warmup

Df 110, sr under 25, get a little faster each 5 minutes.

Df 90, rpm 65, warmup then hold 65, goal to keep hr under 100,

Df 80, rpm 70 and 75, change every 5 minutes.

Df 90, sr 22, increase pace every 5 minutes.

Cool down

Df 180, 3 min splits, rpm even. around 62-63

Df 110, 3 min splits, try to make each one faster.