Df 105, set up for 6000, ladder, with 500 mt splits, but pm monitor kept dropping out,saying there’s a fault, don’t know wha…

Df 40, cool-down

Df 160, rpm 60, watts 160 keep pace just under 2-10, hr okay

Df 80, sr 28. Low and slow.

Df 95, 5 min splits. Rpm 65 then 70.

Df 105, sr 20. 500 mt splits, warmup then work the pace down.

Cool down

Df 170, steady 1 hour workout, rpm around 60, pace around 2-5,

Df 180 Was thinking of doing a 40 k time trial. But still not a 100 percent, so I’ll try in a couple of weeks.

Warmup

Df 75, rpm 70, pace 2-22. Kepped hr under 100, easy ride.

Df 75, rpm 75, even ride. Hr stayed in the zone.

Df 105, ladder workout, 1000 mt splits, sr 20-22-24-26-28. Bit rusty on the rower, hr didn’t like it,but was back to 100 within 2…

Df 75, easy hour, 5 min splits, rpm 65 warmup, then 70 and 75.

Df 75, easy 10000 mts.

Df 80, sr under 30, low and slow workout.

Df 45, cool-down

Df 195, power ride, 4000 mt splits, rpm warmup 50, then 55 and 60.

Df 75, rpm 75, pace around 2-12. Hr stayed in the zone.

Df 80, bits and pieces, just seeing how my shoulder goes.