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Derek Shen

Log

Date Workout Score Ave Comments Action
10/17/18 37:05.9 8,350m 2:13.2

Ss

 View workout
10/16/18 21:09.6 6,000m 1:45.8

6x1k with partner, first erg session back from back injury.

46.3. 29
45.4. 30
44.9. 30
46.3. 30
46…

 View workout
10/09/18 20:00.0 5,607m 1:47.0

4x5 2:30 rest
Shift every 2
22-24 24-26 26-28 28-30 30+

48.2. 23
46.8. 26 off rate by 1
45.9. 27
…

 View workout
10/06/18 41:44.9 10,000m 2:05.2

Medium press ss post practice

 View workout
10/04/18 40:00.0 10,279m 1:56.7

2x20 ss

4321 1234
20-26 and back down

56.7 avg

56.5. 22
56.9. 22

 View workout
10/03/18 45:06.8 10,690m 2:06.6

Ss

 View workout
10/02/18 24:00.0 6,540m 1:50.0

3x8 second training cycle

24 28 30+

Avg: 50.0. 27
51.2. 24
48.7. 28
50.3. 30

Good shit but…

 View workout
09/29/18 30:00.0 7,102m 2:06.7

Ss

 View workout
09/28/18 21:13.3 5,044m 2:06.2

Ss

 View workout
09/27/18 42:00.0 10,715m 1:57.5

3x14 2 min rest

57.6 18-24 shift every 2min. R21
57.6 20-26 shift every 2 min. R23
57.4 20-26 shift every 2min. R23

 View workout
09/26/18 46:00.3 10,898m 2:06.6

Ss

 View workout
09/25/18 6000m 22:40.7 1:53.3

6k test rate 27 pr by 0.8 split.

53.3 avg. 27

54.2. 27
54.3. 27
53.2. 27
53.4. 28
51.6…

 View workout
09/24/18 5:39.9 1,500m 1:53.3

6k walk thru 1500

 View workout
09/22/18 5500m

Decathlon 5.5k

 View workout
09/22/18 20:06.0 4,760m 2:06.6

Ss

 View workout
09/22/18 12:38.2 3,017m 2:05.6

Short ss

 View workout
09/20/18 36:00.0 9,106m 1:58.6

2x18min ss

18 20 22 20 18 20

58.4. 20
58.8. 20

 View workout
09/19/18 52:16.6 12,278m 2:07.7

Ss

View workout
09/18/18 20:00.0 5,502m 1:49.0

5x4 3min rest

49.0 avg 25

50.5. 21
48.8. 23
48.3. 25
48.3. 27
49.2. 29

 View workout
09/18/18 24:48.3 5,755m 2:09.3

Ss

 View workout
09/14/18 30:19.5 7,114m 2:07.8

Ss

 View workout
09/14/18 36:00.0 9,056m 1:59.2

3x12 ss
59.7. 22
59.8. 22
58.2. 22

 View workout
09/11/18 24:00.0 6,382m 1:52.8

3x8 min

1:54.0. 20
1:51.8. 24
1:52.5. 28

 View workout
09/10/18 13:00.0 3,095m 2:06.0

Cut short ss

 View workout
09/07/18 30:00.0 6,818m 2:12.0

3x10 with 2 min rest tec ss drill work

 View workout