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Derek Farman

Log

Date Workout Score Ave Comments Action
05/17/22 19:50.0 3,960m 2:30.2

DH Race for metres. 2.57.0/500m;22spm';
63w;516cph'170cals; Hard but well done

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05/17/22 19:50.0 3,960m 2:30.2

DH20 min rowing Race for metres;
2.57.0/500m;22spm'63w;515cph;170cals;
Hard session. Good effort.

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05/15/22 31:00.0 5,165m 3:00.0

3.00.0/500m;27spm;60w;506cpm;260cals;
D4;101bpm

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05/13/22 6:40.0 1,347m 2:28.4

2,29,4/500m;22spm;107w;667cph;64cals;98bpm; DAMPER 10...pushing exercise.

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05/13/22 10:00.0 1,525m 3:16.7

Warm Up; 10x1min; 3.16.7/500m;20spm;46w
458cph;71cals;48bpm;86bpm;D1-D10 one per min

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05/13/22 20:00.0 3,411m 2:55.9

DH20mins HIIT WtLoss
Time Trial...20 mins at 16spm;Damper 4
2.57.2/500m;13
6spm;63w;516cph;171cals. Hard Session

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05/12/22 29:49.3 5,000m 2:58.9

10x500m,2mint;2.52.9/500m;27spm;68w;
532cph;250cals;98bpm; DF105

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05/09/22 17:37.6 2,504m 3:31.1

4(2.30 on,19spm; 2.30 off 14spm;3.31.1/500m;37w;427cph;135cals

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05/08/22 14:32.1 3,000m 2:25.3

12x250m,1mint;2.25.o3/500;36spm;114w;
692cph;BPM110. A hard session but I am pleased with the outcome.

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05/06/22 22:51.1 3,675m 3:06.5

DH YouTube Library-Run the Hills; Damper on 10; 2mins on,1 min off ;.20spm;306.5/500m;54w;485cph;183cals; av BPM 104

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05/05/22 15:00.0 2,946m 2:32.7

5x3m;2mint;;34spm90w

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05/04/22 30:04.0 5,000m 3:00.4

5x1000 28-24-26-28-30; DF116;26spm;60w

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05/03/22 20:02.6 3,750m 2:40.3

%x750m,2mint;2.40.3/500m;26spm;95w;592cph;195cals; DF115;98bpm. Hard session

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05/02/22 10:47.0 4,000m 1:20.8

2x2000m,2mint; 2.44.2/500m;26spm;79w;571cph;208cals.
BPM 117(83.6%)
Targets 26spm; 70w

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04/28/22 11:48.3 2,016m 2:55.6

DH4. Library; (3x2.30) 2.55.6/500;22spm;
65w;522cph;BPM111;Damper 5.

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04/26/22 12:31.3 1,934m 3:14.2

DHL2, Tabata; 8(20 secs on, 10 off)
3.14.2/500m;22spm;48w;44.4w;99cals; Damper 5

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04/25/22 57:15.9 9,743m 2:56.3

Aim was to ride off 500 calories as fast as poss...
2.56.3/500m;27spm;64w;519cph;500cals;105bpm. Very pleased with the result...long…

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04/24/22 14:07.0 2,599m 2:42.9

Dark Horse Video Library 01 Tabata
DF117;HRM102;3.00.0/500m;21spm;60w;
506cph;;;;;;131cals

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04/22/22 14:28.7 2,528m 2:51.8

3(20sec on,10sec off)
2.51.8/500m;22spm;70w;520cph;
129cals; D10

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04/21/22 10:00.0 2,016m 2:28.8

1min on,1off;2,28.8/500m;29 spm;Drag factor 10;106w;685cph;105cals; A short session but quite testing enough.

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04/20/22 32:08.0 5,000m 3:12.8

5x1000m,SPM22/24/26/28/24;
3.12.8/500m;25spm;49w;468cph;252cals

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04/18/22 15:45.2 3,000m 2:37.5

6xx500m,1mint;DF194;BPM104; 2.37.5/500m;28spm;;;;;;90w;608cph;
157cals

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04/17/22 34:09.3 6,000m 2:50.7

1x6000m; (measured by watts)
2.50.7/500m;27spm;70w;541cph306cals
Damper 5

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04/16/22 20:00.0 4,000m 2:30.0

4x1000m,4mint;2.58.4/500m;25spm;62w;511cph;200cals; 94 BPM; Damper 4/5.

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04/15/22 30:00.0 4,935m 3:02.3

3.02.3/500m;18spm;58w;507cph246cals;BPM95. First use of Metronome....excellent

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