Df 170. Though I’d test my knees at higher df, got going and decided rpm 62, with pace 2-02.

Df 65, rpm 75 and 80, same as first workout.

Df 65, rpm 85.

Df 65, 500 mt splits, rpm 75 and 80.

Df 72, sr under 30, pace under 2-30. Just going easy for now.

Df 65, 1000 mt splits, rpm 80 and 85.

Df 65, 1000 mt splits. Rpm mixed, warmup.

df 35 cooldown

Df 140, Sunday ride, 10000 mt warmup, then keep rpm under 60, and pace under 2-20.

Df 75, sr 28, pace 2-28.

Cool-down

Df 80, rpm 70, easy ride.

Df 35, cool-down.

Df 75, rpm 75,even workout.

Df 170. 2000 mt splits, rpm warmup, then 60. Knees a bit sore on that workout.

Df 75, sr 28. Pace 2-30.

Df 80, sr under 30.

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.