Df 195, rpm around 55-56, medium power ride.

Df 70, rpm around 75, cool-down

Df 42, rpm keep over 85,

Df 106, repeat intervals,same workout,

Df 106, 8x500, mts, with a minute easy, medium intervals, pace just under 1-55, rpm around 77,

Df 82, warmup

Df 130, 5 min splits, rpm 60 and 65, steps.

Df 103, 5 min splits, sr 33, try to make each split just a little quicker, sitting on the bench

Df 60, 5 min splits, rpm warmup then hold 80, easy ride.

Df 70, rpm 70, just ticking over.

Df 85, 5 min splits, rpm warmup then 70, another easy ride, still getting over sundays workout.

Df 90, sr 33, sitting on the bench, easy day.

Df 42, cool-down

Df 85, rpm 70, easy day.

Df 75 rpm 65, just ticking over, easy day.

df 40 slow cooldown

cooldown

Df 130. Run though,

Df 130, warmup.

Df 80. Warmup

Df 40, spin workout.

Df 70, rpm 65 warmup, then 70, hoped to keep hr under 100, easy ride.

Df 90, sr 33. Sitting on the bench, easy workout.