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Derek Shen

Log

Date Distance Time Pace Comments Action
08/11/20 13,663m 1:00:00.0 2:11.7

Hard ss

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

Hard Ss

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08/03/20 13,463m 1:00:00.0 2:13.6

Hard Ss

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07/31/20 12,797m 1:00:00.0 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 12,694m 1:00:00.0 2:21.7

Ss hr 157

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07/28/20 12,578m 1:00:00.0 2:23.1

New erg ss

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07/22/20 12,675m 1:00:00.0 2:22.0

Ss really sloppy month so far, gotta pick it up

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07/18/20 6,296m 30:00.0 2:22.9

Ss pretty fatigued from yesterday, did pull before erg and some biking afterwards, hike in the afternoon.

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07/17/20 19,205m 1:30:00.0 2:20.5

Back to full Ss 2 long work weeks little drained but good to be training Steady again. Trap Deadlifts and Squats tempo at pt today good w…

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07/14/20 5,007m 20:00.0 1:59.8

2x10 am piece first time doing some AT work since injury, gonna build up to 4x10 over next few weeks.

1st: 159.8
2nd 159.8

…		 View workout
07/09/20 12,614m 1:00:00.0 2:22.6

Ss felt good hopefully Bates doesn’t get cut

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07/05/20 12,397m 1:00:00.0 2:25.1

Hour Ut2 and 30 min bike

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07/04/20 13,375m 1:00:00.0 2:14.5

2x30 firm press. Gonna continue with 2x45 2x30 and 3x10 waves from now on. Turning on intensity. Definitely a gas today, tried erging emp…

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07/03/20 2,368m

Tried to figure out max hr inaccurate long bike afterwards

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07/02/20 10,156m

Bad day today, got my chest strap kept slipping off, didn’t erg at all earlier this week, too much work. Gonna go to phase 2 of pla…

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06/27/20 10,018m 45:00.0 2:14.7

Felt good today, tho this week is not where I wanted it to be. Didn’t accumulate enough volume, took couple days off. Glad I restra…

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06/25/20 10,014m 45:00.0 2:14.8

Dialing down volume for a while, feeling nauseous every morning. First time over 10k good progress at the end of June. Looking forward to…

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06/24/20 13,301m 1:00:00.0 2:15.3

Took a day off yesterday feeling a little better today. Went to go check for COVID today some nasty ass testing don’t wanna do it a…

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06/22/20 19,843m 1:30:00.0 2:16.0

Last 20 min of last piece was a pain in the ass literally. Good work today, shifted intensity again with pull work today. Back with weigh…

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06/21/20 13,518m 30:00.0 2:13.1

Recovery bike training

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