Df 40, cool-down

Df 65, rpm 80, pace 2-10,

Df 200, rpm 55, pace 2-10.

Df 65, rpm 80. Pace 2-10.

Df 65, wakeup warmup

Df 85, sr 30, even workout

Df 85, intervals 1 min on, 1 min off, pace under 2-10

Df 82, sr 32, 4 min splits, try to make each one a little quicker.

Df 42, cool-down

Df 130, 10 min splits, rpm 55 warmup then 60, easy day.

Df 82, sr 30, low and slow.

Df 82, sr don’t go over 30. Iow and slow,

Df 42, cool-down

Df 100, 5 min splits, pace just under 2-10, but decided to drop to just under 2-15, to keep hr under 130,

Df 130, 5 min splits x 4

Df 130. 2x500mts

Df 130, 2x500 mts

Df 85, warmup

Df 100, sr keep under 30, pace try to match bike workout,

Df 75, rpm 65, real easy even workout.

Df 40, rpm over 80, cool-down

Df 130, rpm 65, 3 min splits, checking hr,

Df 130, warmup

Df 102, 4 min splits. Sr under 35, try to make each split a little quicker, standing up.