Cool down.

Df 170, rpm 70, intervals 1 min on,1 min easy.x20., keep pace under 1-50,

Df 85, warmup

Df 105, sr 20.

Df 80, sr 30 and 35. Change every 2 minutes.

Cool down

Df 95, rpm 70 and 75.

Set up to do a 60 minute power ride, df 190.,but decided to leave for another day,

Warmup

Df 105, sr 20,

Df 105, sr 24, get a little faster each 5 minutes.

Df 80, sr 32.

Df 65, Sunday ride, wake up warmup, rpm 70 and 75,change every 5 minutes. Try for even steps on workout graph. Hr stayed under 110 durin…

Df 105, sr 20, low and slow.

df 78, sr 28, low and slow.

Df 80, 5 min warmup, then hold rpm at 70 for the next hour., keeped hr under 110, easy day. Just ride used to be 5 min splits.i got 10…

Cool down

Df 170, 8 x 500 mts 1-30 easy, felt the last 2

Df 85, 8 x 500 mts, 1-30 easy.

Df 85, warmup.

Df 180, rpm 55, hr good. Try for straight lines on workout graph. Training ride

Df 58, sr 28, just an easy ski, shoulder wasn’t to bad,

Df 105, Sr 20,