Derek Shen

Log

Date Distance Time Pace Comments Action
08/11/21 12,853m 1:00:00.0 2:20.0

Ss

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08/06/21 26,924m 1:00:00.0 2:13.7

Hour cycling ss

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08/05/21 11,070m 45:00.0 2:01.9

Hard Ss 3x15 5rest

2:01.9 20
2:01.9 22
2:01.9 22

First 18-22
Second and third: 20-24

Good to get back

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08/04/21 18,861m 1:30:00.0 2:23.1

Ss first day back, gonna really dial in rowing fitness for this month

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06/24/21 26,170m 2:00:00.0 2:17.5

Ss 158 2x60

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06/21/21 19,719m 1:30:00.0 2:16.9

Ss 154

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06/20/21 19,399m 1:29:59.0 2:19.1

Ss 154

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06/18/21 9,529m 45:00.0 2:21.6

Ss 155

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06/18/21 9,929m 40:00.0 2:00.8

40’ redline 5x 5@20 5@24

02.5 22
01.5 22
00.7 22
58.6 22

Avg 2:00.8 22 hr187

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06/17/21 12,910m 1:00:00.0 2:19.4

Ss 159

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06/17/21 9,952m 45:00.0 2:15.6

Ss 153

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06/16/21 12,599m 1:00:00.0 2:22.8

Ss 153

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06/16/21 12,208m 1:00:00.0 2:27.4

Ss 155

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06/09/21 19,871m 1:30:00.0 2:15.8

Ss 154

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06/08/21 18,014m 1:30:00.0 2:29.8

Ss 155

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06/05/21 13,390m 1:05:00.0 2:25.6

Ss 154

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06/02/21 13,845m 1:05:00.0 2:20.8

First day back Ss 153

Gonna periodize training to prioritize erg. Limit cross training, experiment with concurrent training and ef…

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05/10/21 9,067m 40:00.0 2:12.3

Ss

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04/20/21 7,828m 35:00.0 2:14.1

Ss 154 gonna try to Ss on push days now.

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04/16/21 7,536m 33:18.5 2:12.5

Screen down bad weather erg

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