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Derek Shen

Log

Date Workout Score Ave Comments Action
09/26/20 40:00.0 9,037m 2:12.7

Saturday steady after first row in a year lol. The row was aight in a dingle, scraped my thumb but we good, did some volume pushing befor…

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09/25/20 42:00.0 10,092m 2:04.8

2x21 hard Ss 18 20 24 shifts, 4 min paddle. Definitely a little fatigued, gotta figure out how I can put in the workload and also keep up…

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09/24/20 40:00.0 9,008m 2:13.2

Ss really got a feet out feeling today, just driving and controlling the backend while still being strapped, good stuff all around gonna…

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09/23/20 40:00.0 9,989m 2:00.1

4x10 20 24 28 Same exact split as last week, better pacing.

59.7
59.3
00.6
00.7

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09/22/20 30:00.0 6,654m 2:15.2

Ss kept it short for tomorrow

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09/21/20 48:00.0 11,522m 2:04.9

4x12 continuous 5/4/3 20 22 26. Pretty gased sleep not on point these last few days gonna try to get some more.

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09/18/20 45:00.0 10,707m 2:06.0

3x15 4min paddle pretty fatigued right now, gonna take it easy for the weekend

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09/17/20 40:00.0 8,941m 2:14.2

Ss fatigued today but slowly dialing back in

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09/16/20 44:59.3 10,000m 2:14.9

Ss

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09/16/20 40:00.0 9,989m 2:00.1

4x10 4 min paddle 5/3/2 20 24 28

Pretty bad but it’s a start
57.3
59.1
01.7
02.3

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09/14/20 50:00.0 11,962m 2:05.3

2x25 harder ss

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09/09/20 40:00.0 9,316m 2:08.8

Still getting back practice starts next week

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09/07/20 40:00.0 9,284m 2:09.2

first erg at Bates, 2x20 first piece In the sun hot as hell. This is gonna be hard to come back but I’m not giving up

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08/26/20 39:00.0 8,305m 2:20.8

Ss after hard piece 69 done

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08/26/20 30:00.0 7,385m 2:01.8

Tough one today, 30r20 avg 187 hr, maybe because of poor sleep these past few days. Started off conservative and negative splited, very h…

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08/22/20 161000m

Very first century, averaged mid 17s with the boys, gotta work on hills

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08/21/20 1:00:00.0 13,978m 2:08.7

Hard Ss 100 mile bike tomorrow, hopefully I’ll be recovered by then

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08/20/20 1:00:00.0 13,867m 2:09.8

Ss hard

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08/14/20 30:00.0 7,565m 1:58.9

3x10 4r
59.9 22
59 22
58 22
this time better than last time, one extra piece and lower split. Will try 4x10 or 30r20 nex…

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08/12/20 1:00:00.0 13,756m 2:10.8

Hard Ss, didn’t sleep much last night, had to finish fire ass video lol

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08/11/20 1:00:00.0 13,663m 2:11.7

Hard ss

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08/07/20 40:00.0 9,063m 2:12.4

Hard Ss

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08/03/20 3x20:00/2:00r 13,463m 2:13.6

Hard Ss

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07/31/20 1:00:00.0 12,797m 2:20.6

Ss hr 156 after a few hard work weeks I’m back with some consistency, gonna keep it up

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07/30/20 1:00:00 12,694m 2:21.7

Ss hr 157

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