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Derek Shen

Log

Date Distance Time Pace Comments Action
09/21/17 4,371m 16:00.0 1:49.8

4x4 min with 3 min rest
Rate 22-24 then 24-26, 26-28, 28-30. Shift every 2min

1st: 1:51.0 at 23
2nd: 1:49.2 at 26
3rd:…

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09/19/17 8,959m 36:00.0 2:00.5

2x18 min at rate 20 rest 2:30

1st: 1:59.4 at rate 19
2nd: 2:01.6 at rate 20

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09/16/17 6,851m 30:00.0 2:11.3

1x30 rate 18

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09/15/17 13,741m 1:00:00.0 2:10.9

2x30 min at rate 18 3 min rest

Ave watt: 156
1st 30: 160
2nd 30: 151

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09/14/17 8,788m 36:00.0 2:02.8

3x12 2 rest

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09/12/17 6,196m 24:00.0 1:56.2

3x8 5 min rest

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09/08/17 6,000m 23:44.4 1:58.7

Goal 1:55, held for 3k, need improvement on last 2k

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04/26/17 6,000m 23:32.4 1:57.7 View workout
04/26/17 2,000m 7:05.7 1:46.4 View workout
03/28/17 2,000m 7:12.9 1:48.2 View workout