Cool down

Df 227. Power workout, rpm around 58, pace under 2 minutes.

Df 75, spin workout, start 2-10 pace, try for each split a little faster.

Df 100, easy hour, 5 min warmup, then rpm 65 and 70, hr good.

Df 40, cool-down.

Df 90, rpm 75, steady workout.

Df 105, 10 x200 mts. Testing my shoulder.

Df 105, sr 20,

Df 90, warmup ladder.

Df 45, cool-down

Df 185, power ride, rpm 62, steady workout.

Df 70, ladder 500 mt splits, rpm 70 and 90,

Df 105, sr 18, 2min splits., warmup

Df 75, rpm 70, easy hour, bad head cold.slow ,but still worked up a sweat, hr good.

Df 85, 1 hour ladder.,5 min warmup.then rpm 70 and 75, bad head cold.so going not to hard.

Cool-down

Df 108, sr workout, 20,and 25, 500 mt splits.

Df 108, warmup.2 min splits,

Df 100, warmup. Rpm 65 for 5000, then 70,

Cool down