Df 65, medium steps, 2000 mt warmup,then rpm 75 and 80,,change every 2000 mts.

Df 90, sr 18, low and slow.

Df 50, sr 28, low and slow.

Df 60, rpm 75, easy ride.

Df 60, rpm 80, steady pace, hr good.

Df 170, rpm 65, set up for a 20000 tt, but decided at 8000 mts,to leave it for another day, worked harder last 2000,,stopped at 10000, st…

Df 65, rpm 70, easy ride.

Df 90, sr under 20, easy row.

Df 65, easy ladder, 10 min warmup, then rpm 75 and 80,change every 1000 mts. Hr good.

Df 90, sr 18, low and slow,

Df 52, sr 28, low and slow.

Df 70 rpm 70, pace should be 2-25, watts 115. Hr good. Just an easy hour. We do more training than straining,in our gym. Always keeping…

Df 170, power ride, keep pace under 2 mins.

Df 85, ride each 2000 mts, a little faster.