Df 40, cool-down

Df 200, rpm around 55-56, pace under 2-10. Low and slow.

Df 103, sr 20, around same pace as ski workout, low and slow.

Df 102, sr 28, easy workout. Low and slow.

Df 42, cool-down

Df 75, 2000 mt splits. Rpm 70 and 75. Try for clean steps on the graph. Easy day.

Df 40, rpm over 80, cool-down

Df 195, rpm 55, keep pace under 2-12. Power ride, trying to get my legs strong again.

Df 175, rpm 63, solid work out, getting ready for a few time trials early next year.

Df 130. Wake up warmup.big family lunch yesterday,

Df 40, spin down. Worked harder the last bit, to get hr up.

Df 70. Rpm 70, pace just under 2-25, hoped to keep hr under 110, easy workout, kept in the zone.

Df 40, rpm over 80, cool-down

Df 80, rpm 70, repeat first workout, hr stayed in the zone, higher because of second workout.

Df 160, rpm around 63, even workout. Hr just got into the red zone.

Df 80, rpm 70. Easy ride, back from the Gold Coast.

Df 100, sr 20, av pace 2-25, easy row, in the Gold Coast gym.

Df 85, sr28 , Gold Coast gym,

Df 110. Sr 19, cool-down

Df 110, sr 19, Gold Coast gym.

Df 110, sr 20, up on the Gold Coast, working out in Paulas gym,

Df 42, rpm over 80, cool-down

Df 135, 10 min splits. Warmup then keep pace between 2-10 and 2-12,, even workout.

Df 40, rpm over 80, long cool down.

Df 170, solid 10000 mt workout.