Df 150, rpm 60,

Df 35, cool-down

Df 85, 1000 mt splits, mixed ladder.

Df 130, rpm 60,

Df 80, sr under 30, just testing my shoulders.

Df, 85, rrpm 65, easy ride , keep hr under 100.

Df 40, cool-down

Df 75, Sunday ride, watching the rugby. 5000 mt splits. rpm 10000 at 70, 5000 at 75, just to break it up.

Df 60, rpm 75, cool-down.

Df 80, rpm 80, try to match first 5000.

Df 160. Rpm 65

Df 80, rpm 80.

Df 80, warmup

Df 90, rpm 65. Easy day.

Df 60, 26000 mt ladder, 2000 mt splits, change rpm every split.

Df 35, cool-down.

Df 70. 70 minute ride, 10 minute splits, rpm 70 and 75, easy day.

Df 75, easy ride, aim to finish with average pace 2-30, average hr under 100.

cooldown