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

Df 125, medium ladder, rpm 60 and 65. Change every 2000 mts.

Df 65, rpm 75, easy day,

Df 90, sr 20, easy day,

Df 50, sr 30, easy day,

Df 65, keep rpm under 80. Hr good. Straight lines on workout graph.

Df 105, rpm under 75.

Df 170, rpm 65,

Wake up warmup.

Df 60. 10 min warmup,rpm 65 and 70, then hold 75, try to keep hr under 110.

Df 90, sr 18, low and slow, try to keep hr under 110,

Dr 65, rpm 80.

Df 130, rpm 70.

Df 170, rpm 5000 at 60 rpm, 5000 at 65 rpm.

Df 50 sr 28, low and slow,

Df 90, sr 18, low and slow.

Df 50, sr 28, low and slow.