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Derek Shen

Log

Date Distance Time Pace Comments Action
11/30/20 15,231m 1:10:00.0 2:17.8

Some Ss bad sleep one more week of school ready to go on break, gyms gotta open can’t wait till 12/14. Strength deload over fresh n…

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11/28/20 14,395m 1:05:00.0 2:15.4

Ss getting faster

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11/27/20 12,027m 55:00.0 2:17.1

Ss goin good, if I lose my gains because erg imma be pissed. Lol

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11/26/20 9,695m 45:00.0 2:19.2

First session back, gonna dial into to more erg training from now on, strength is back beyond preinjury, more volume on erg

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11/14/20 10,010m 45:00.0 2:14.8

Ss hr 158

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11/09/20 4,595m 20:00.0 2:10.5

Fog erg and run 20 min and 20 min

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11/03/20 10,432m 45:00.0 2:09.4

Harder Ss around hr 165, definitely not sustainable with weekly lifting workload, or might just be tough front squat session yesterday. G…

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10/30/20 10,124m 42:00.0 2:04.4

2x21 4r screen down

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10/27/20 10,270m 45:00.0 2:11.4

Gonna start Ss harder now prolly around 165 hr

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10/23/20 11,673m 50:00.0 2:08.5

Pretty bad, legs dead

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10/22/20 10,171m 45:00.0 2:12.7

Ss hr 156

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10/21/20 10,034m 40:00.0 1:59.5

4x10 22 24 28 5/3/2
Felt good despite poor sleep and hard morning practice.

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10/12/20 6,858m 30:00.0 2:11.2

Post Monday 4K Ss. The race felt alright, this time didn’t have to row with a boat full of water. Still slow as fuck tho in a scull…

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10/10/20 6,907m 30:00.0 2:10.3

Ss after sat practice and lift

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10/09/20 11,777m 50:00.0 2:07.3

2x25 screen down, slower than I thought. Recovery still not on point, transitioning to 2 squats a week next week, see how that goes

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10/07/20 11,111m 45:00.0 2:01.5

3x15 good on first two and died on the last one, slow but makin some progress, 6 session a week lifts is kinda fucked for my recovery but…

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10/06/20 9,051m 40:00.0 2:12.5

Ss

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10/02/20 12,315m 55:00.0 2:13.9

2x21 screen broke

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09/30/20 7,404m 30:00.0 2:01.5

3x15 first piece no monitor. Disastrous sleep these past few days. Coach gassed me for being late, time to get it right

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09/28/20 11,760m 50:00.0 2:07.5

Straight Monday Ss, felt ass, legs felt like lead so fucking heavy, gotta figure out how to restore them, cardio is pretty much good at t…

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