Df 105, rpm under 75.

Df 170, rpm 65,

Wake up warmup.

Df 60. 10 min warmup,rpm 65 and 70, then hold 75, try to keep hr under 110.

Df 90, sr 18, low and slow, try to keep hr under 110,

Dr 65, rpm 80.

Df 130, rpm 70.

Df 170, rpm 5000 at 60 rpm, 5000 at 65 rpm.

Df 50 sr 28, low and slow,

Df 90, sr 18, low and slow.

Df 50, sr 28, low and slow.

Df 65, medium steps, 2000 mt warmup,then rpm 75 and 80,,change every 2000 mts.

Df 90, sr 18, low and slow.

Df 50, sr 28, low and slow.

Df 60, rpm 75, easy ride.

Df 60, rpm 80, steady pace, hr good.

Df 170, rpm 65, set up for a 20000 tt, but decided at 8000 mts,to leave it for another day, worked harder last 2000,,stopped at 10000, st…

Df 65, rpm 70, easy ride.

Df 90, sr under 20, easy row.

Df 65, easy ladder, 10 min warmup, then rpm 75 and 80,change every 1000 mts. Hr good.