Wake up warmup.

Df 40, cool-down,

Df 80, rpm 70 and 75, change every 5 mins ,pace should be around, 2-20 and 2-10. Hr good.

Df 105, sr 22. 5 min splits, make each a little faster.

Df 105, 2000 mts harder. Testing my shoulder. At higher stroke rate.

Df 105,warmup

Df 115, pace around 2-18, try to keep hr under 105.

Df 84. Sr under 30, pace under 2-30.

Cool down.

Df 215, power ride. Rpm under 60.

Df 90, rpm 75 and 80, change every 1000 meters.

Df 90, warmup. Cold morning.

Df 125, sr under 20. Pace 2-28, try to match ski workout. Low and slow.

Df 84. Sr 28. Pace 2-28. Low and slow.

Df 90, rpm 65, pace just under 2-25, hr under 100, zone 2, easy hour.

Df 55, cool-down.

Df 170, 15 min warmup on the loop, never again, didn’t understand it, went too hard. And suffered in my time trial.

Df 100, rpm 65, easy hour, try to stay in zone 2 with hr. At today’s settings, pace should be around 2-20,. Watts around 130.

Df 105, 2 min splits, sr 22 and 28, pace around 2-30 and 2-15, just two easy workouts today.

Df 78, 2 min splits, sr 30 and 35, pace around 2-30 and 2-15, testing my shoulder.

Df 120, rpm 65, cool down.

Df 120. Rpm under 70.

Df 120, rpm 70 and 75, change every 500 mts. Couldn’t make 70 after 75 mt piece, hr just nudged the red zone.

Df 120, rpm 65 and 70, change every 500 mts. Warmup