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Derek Farman

Log

Date Workout Score Ave Comments Action
07/11/21 7:00.0 1,514m 2:18.7

7x3min,30sec int SHORT BDDBAAAAABBBE;
2.18.7/500m;29spm;122bpm;131w;751cph;
85cals. Hard but satisfying.

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07/11/21 15:00.0 1,887m 3:58.4

Standard Warm Up
3.58.4/500m;20spm;26w;388cph;98cals

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07/09/21 40:00.0 6,923m 2:53.3

Medium. BDBBE; Vary spm every 2 mins22-24-26-24-22 et seque
3.10.6/500m;24spm;100bpm;50w;473cph;
314cals

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07/09/21 15:00.0 1,699m 4:24.8

Stock Warm Up
3.24.8/500m;20spm;19w;364cph;90cals

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07/08/21 1:00:05.9 10,000m 3:00.2

LONG 1x10000m;03.10pm session
3.00.2/500m;24spm;100bpm;60w;305cph;501cals Very pleased with row based again on wattage.

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07/07/21 3:20:53.7 4,000m 25:06.7

4x1000,2mint; Short;
2.36.2/500m;26spm;114bpm;91w;612cph; 0.211cals.

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07/07/21 9:00.0 1,133m 3:58.3

WU. .....3x3mins0
00.3.58.3/500m;21spm;80bpm;25w

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07/06/21 18:00.0 3,232m 2:47.0

6x3mins,2mint;
2.47.0/500m;24spm;98bpm;75w;558cph;
165cals. Felt much better than yesterday!

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07/06/21 15:00:00.0 1,774m 4:13:39.8

WU.5X3mins;16/18/20/22/24spm;03:10 pm;
4.13.6/500m;20spm;21w;373cph;95cals.

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07/05/21 37:59.3 5,600m 3:23.5

4x10 mins;2mints;03:25pm session;
3.23.5/500m;22spm;97bpm;42w;442cph;
280cals. BDDBDBACCCAAAABBE. A far from impressive return t…

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06/23/21 12:47.7 2,280m 2:48.3

3x760m;1mint; Short BDDA BBAB BBBB BAAA BBBE
2.48.3/500M;24spm;104bpm;73w;562cph;
117cals

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06/23/21 15:00.0 1,779m 4:12.9

WU.5x3mint;short;16-24spm;
4.12.9/500m;22spm;374cph;;;;;;95cals

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06/23/21 24:00.0 4,075m 2:56.6

4x6mins1mint;24spm;107bpm;63w;518cph;
205cals. Medium session. Cut target wattage frpm 70. BDD BBBBBB AAAA BBD

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06/22/21 15:00.0 1,914m 3:55.1

WU.;5x3 mins, 5 sec int; spm(16-18-20-22-24); Medium session.
3.55.1/500m;20spm;27w'392cph;98cals

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06/21/21 58:29.1 10,000m 2:55.4

10x1000m,1mint;03:20pm session
2.55.4/500m;24spm;101bpm;65w;523cph;
505cals. Good session-aims; 24spm62w

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06/21/21 11:27.6 2,250m 2:32.8

3x750m;2mint; BDDA BBAB BBBB AAABBE
2.32.8/500m;266spm;116bpm;98w;437cph;121cals. Hard

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06/20/21 15:00.0 2,126m 3:31.6

WU.07:23pm session
3.31.6/21spm;37w;427cph;109cals

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06/20/21 24:00.0 4,286m 2:47.9

3x8m;2mint; 04:20pm session; Medium
2.47.9/500m;24spm;104bpm;74w;554cph;
220cals. Aim,,,24spm;72watts, Aerobic

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06/19/21 15:00.0 2,061m 3:38.3

W.U.;5x3min;5 secint;18,20,22,24,26s
3.38.3/500m;22spm;34w;415cph;106cals

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06/18/21 59:20.5 10,000m 2:58.0

1x10000m;03:05pm session
2.58.0/500m;23spm;108bpm;62w;513cph
500cals. not a good row...poor warm up and went off far too hard so…

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06/16/21 15:12.1 3,000m 2:32.0

SHORT...BDDA BBAB BBBB AAABE
2.32.8/500m;26;spm;115bpm;98w;637cph;
161cals.

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06/16/21 15:00.0 2,054m 3:39.0

Warm Up
5x3mins imint;03:30pm session
3.39.0/500m;22spm;96pbm;33w;414cph;
106cals

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06/16/21 25:36.1 4,500m 2:50.6

3x1500m,Medium,2mint;bddadbaaaaabbe
2.50.6/500m;26spm;102bpm;70w;542cph;231cals. Intended to do 4 ints but tired and short of time

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06/16/21 15:00.0 2,296m 3:15.9

Warm Up:
5x3mins;5secmint; 03:30pm session;
21spm;94bpm;46w;459cph;
110cals

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06/14/21 1:06:42.2 10,000m 3:20.1 <1>5x2000m,2mint;1000m@20spm,500m@22spm,250m@24spm;250… View workout