Df 80, 10 x 500 mts medium intervals, 1 easy ,1 harder.

Df 170, might take a few weeks.

Df 120, need a few of these.

Df 95, starting some short workouts.

Df 95, warmup.

Df 115, sr 18.

Df 40, Spin and cool down,

Df 100, easy Sunday ride, rpm 65 for 20 mins,then 70 for 10 mins, x 3, hr good.

Df 115, 20 min row, sr 20,increase pace every 5 mins.

Df 95, keep rpm under 75.

Df 95, ladder ride rpm , around 70 and 80,change every 500 mts.

Df 95, warmup.

Df 65, spin and cool down,

Df 100, rpm 65, easy hour, see if i could keep hr under 100.

Cool down

Df 70, rpm 80

Df 70, 1 min hard 1 min easy X 8

Df 70, warmup

Df 70, rpm 70, cool-down.