Derek Shen

Log

Date Workout Score Ave Comments Action
02/15/19 20:02.0 4,851m 2:03.8

Quick ss

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02/14/19 36:00.0 9,137m 1:58.2

2x18

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02/08/19 1:00:30.0 14,517m 2:05.0

Ss

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02/07/19 30:02.8 7,274m 2:03.9

Before practice ss

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02/06/19 6:56.0 2,000m 1:44.0

2x1k

41.3
46.6

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02/01/19 30:00.0 7,745m 1:56.2

Hard 30 min ss at 24

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01/29/19 1246m

Cool down

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01/29/19 11:55.0 3,550m 1:40.7

1k. 40.5
1k. 45.7
750. 43.0
500. 39.2
300. 35.0

With partner, record after 2 1ks 750 500 and 300 ea…

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01/26/19 6:57.4 2,000m 1:44.3

NW ergomania 2k

44.2. 33
45.3. 31
46.9. 30
41.1. 36

That sprint tho

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01/25/19 15:29.6 4,000m 1:56.2

2k walk thru

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01/23/19 42:10.7 10,000m 2:06.5

Ss pre ergomania

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01/22/19 1045m

Cool down

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01/22/19 14:06.4 4,000m 1:45.8

4x1k with partner open rate

43.9
43.9
47.5
47.9

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01/18/19 36:00.0 9,360m 1:55.3

3x12 1:30 rest

1-2 4min shifts 20 22 24
Last one 3 min shifts 20 22 24 26

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01/16/19 1:10:00.0 16,846m 2:04.6

Ss

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01/15/19 15:00.0 4,272m 1:45.3

3x5 all out around 8min rest

2/2/1 shifts
1st&2nd: 26 28 30+
3rd: 28 30 32+

1st 44.3
2nd 45.1
3rd 46.6<…

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01/10/19 40:00.0 10,256m 1:57.0

2x20ss

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01/09/19 526m

La pez

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01/09/19 1:00:06.0 14,490m 2:04.4

Ss

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01/08/19 20:00.0 5,645m 1:46.2

5 sets of 4x1’ 45 off

R20 44.2
R16. 48.5
R16. 50.9
R16. 49.4
R28. 39.3

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01/05/19 41:23.2 10,000m 2:04.1

Ss

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01/04/19 2000m 6:52.6 1:43.1

2k rate 31 bw: 151.9

42.1. 32
43.5. 30
44.4. 30
42.6. 33

Pr baby gotta go sub 650

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12/24/18 3000m View workout
12/22/18 49:31.8 12,000m 2:03.8

Ss

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12/18/18 1:10:05.9 16,740m 2:05.6

Ss

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