Df 105, 10x 500 mts, mixed. Finished average pace, pace for next 2 workouts,

Df 65,easy ride, change rpm every 3 mins.

Df 75, sr 28,

Df 75, sr 32,

Df 65, rpm 75, pace 2-20,

Df 105, sr under 24, pace 2-20,

Df 105, 1 min easy, 1 min harder, keep sr under 30,

Df 40, rpm under 85,

Df 0, sr 20,

Df 0, sr 28,

Df 0, sr 18.

Df 70, easy hour, change rpm every 5 mins, hr good until last 5 mins, then yesterday’s workout must have caught up with me,

Df 200, rpm 50, low and slow.

Df 90, sr 28, low and slow.