Df 65, rpm 80.

Df 170, power ride, rpm don’t go over 65,

Df 75, 10 min warmup, 70 rpm, then rpm 75,

Df 65, medium day, 10 min warmup then rpm 75 and 80, 10 min splits, last 2 days working hard in the garden, very hot.

Df 90, sr under 20, easy day.

Df 65, 10 mins rpm 70, then 75, easy day,

Df 70, rpm 70, pace should be 2.25, hr up and down after the time trial.

Df 100, wake up warmup,

Df 65, rpm 70, easy ride, keep hr under 100.

Df 90, sr under 20, pace low and slow.

Df 65, rpm 80

Df 195, rpm 60,

Df 140, rpm 65

Df 65, rpm 85.

Df 65, warmup ladder,change rpm every 1000 mts.

Df 90, sr 20, 30 min row, increase pace every 5 mins. Had shoulder scanned at sports medicine centre yesterday.