Df 75, 20000 mt workout, 1000 mt splits. Pace just under 2-0 and 2-15,on and off..

Df 75, warmup

Df 75, rpm 65, a real easy hour. Watts 100.hr under 100,

Df 50, 20 minutes, rpm over 80.

Df 90, 5 min splits

Df 180, power ride, 5 min splits

Df 85,warmup

Df 40 spin cool-down

Df 80. 1 hour intervals, 5 minute splits,warmup then rpm 70 and 75,

Df 70, rpm 70, pace 2-25, real easy day.

Df 70, rpm 70, pace 2-25, hr took a while to come down after first workout.

Df 135, 10000 mt splits, rpm 65 for first 2, then push last one.

wake up, warmup

Df 65, try to keep watts around the same for all 3 workouts.

Df 105, sr 18,

Df 80, sr 28,

Df 50, spin cool-down

Df 155, 5 minute splits, rpm warmup, then 60, another easy day.

Df 45, cool-down

Df 85, rpm 68, pace 2-20. Try to keep hr under 100, easy day.

Cool-down

Df 190. Power intervals, 2000 mts, with 1-40 easy, keep pace under 2 minutes.

Df 80, warmup

Df 65, rpm 72. All 3 workouts at the same watts. Easy day.

Df 105, sr 20.