Df 110, sr 28.

Df 80, ladder 2 mins easy, 2 mins harder. First time in 6 months, ive upped the sr and pace.got the hr up, shoulder not to bad.

Df 80, sr 30

Df 65, rpm 75, easy,, hr good. reset phone.

Df 170, sr 18,

Df 105, sr 20,

Df 105, sr 20,

Df 90,rpm 70, easy ride.

Set df 195, 10 min splits for 40 minutes, phone app dropped out half way through. It’s not downloading a lot workouts at the moment…

Warmup

Df 85, 10 min warmup, then rpm 70, easy day stayed in the zone.

Df 55 cool-down

Df 170, rpm 60. Hr good.

Df 170, 5x 200 mts 40 seconds easy,

5 mins easy

Df 80, 5x 200 mts. 40 seconds easy.

Df 80, warmup

Df 100, rpm 65 and 70