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Derek Farman

Log

Date Workout Score Ave Comments Action
06/13/21 21:58.8 4,000m 2:44.8

2x2000m,4mint.
2.44.8/500m;26spm;106bpm;78w;569cph;297cals.

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06/13/21 15:00.0 2,093m 3:35.0

Warm up 5xmins5secs.int; 1(18spm, 20,22spm,14spm,16spm.)
3.35.0/500m;22spm;90bpm;35w;421cph;
107cals.

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06/11/21 24:00.0 4,266m 2:48.7

Medium...6x4...BDDBBBBAAAABBBE;
2.48.7/500m;26spm;104bpm;73w;550cph;
219cals. Good session

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06/11/21 8:00.0 1,167m 3:25.6

Warm Up...03:30 pm session
2.25.6/500m;23spm;92bpm;40w;438cph;
58cals

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06/10/21 1:09:20.5 10,000m 3:28.0

1x10000m;03:13pm session;
3.28.0/500m;23spm;91bpm;39w;473cpm;
500cals

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06/08/21 32:15.1 6,000m 2:41.2

2.41.2/500m;26spm;26spm;118bpm;83w;
587cph;313cals.
A hard session

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06/08/21 11:41.8 2,000m 2:55.4

Warm Up.
1x2000m;03:33pm session;
2.58.4/500m;24spm;104bpm;65w;522cph;
100cals.

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06/07/21 1:04:40.1 10,000m 3:14.0

10x1000m,1mint;03:30pm session;
3.14.0/500m;23spm;92bpm;48w;464cph;
500cals

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05/29/21 31:38.7 5,000m 3:09.8

1x5000m,Rate changes every 1000m:22-24-26-28-24; 03:20pm.session
3.09.8/500m;25spm;98bpm;51w;476cph
251cals

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05/28/21 40:00.0 6,758m 2:57.5

4x10mins;3mints;03.16pm session;
2.57.5/500m;23spm;99bpm;63w;515cph;
342cals. Felt surprisingly tired afterwards.

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05/27/21 4:00.2 1,000m 2:00.1

10x100m 1mints;
1.00.2/500m;37spm;111bpm;201w;992cph;
60cals. BP #5rep-23 secs.

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05/27/21 11:55.8 2,000m 2:58.9

Warm up. 1x2000m; 03:40pm session
2.58.8/500m;25spm;98bpm;61w;510cph;
100cals

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05/25/21 47:16.5 8,000m 2:57.2

2x4000m,3mint;03:35pm session;
2.57.2/500m;22spm;108bpm;63w;516cph;
406cals.

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05/23/21 32:54.9 6,000m 2:44.5

1x6000m;2.44.5/500m;24spm;24spm;
120bpm;79w;570cph;
307calls

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05/23/21 10:52.8 4,000m 2:43.2

Warm up.
2.48.0/1000m;62.rpm;
100bpm; 81m;577cph;102cals

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05/22/21 58:08.3 10,000m 2:54.4

BACK FROM HOLIDAY
10x1000m,1mint;03:10pm session
2.54.4/500m;22spm;97bpm;66w;527cph;
507cals. Went well after the week'…

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05/14/21 30:23.4 5,000m 3:02.3

5x1000m,2mint;spmx1000-22,25,25,28,25;
3.02.3/500m;25spm;97bpm;58w;498cph;
251cals.

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05/14/21 8:13.5 3,000m 2:44.5

Warm Up; 1x3000m;
24.45/500m;62 rpm;100bpm;79w;520cpm;
76cals

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05/13/21 35:28.8 6,000m 2:57.4

1x6000m;2.56pm. session
2..57.4/500m;23spm;104bpm;63w;515cph;
301cals.

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05/12/21 10:30.0 3,966m 2:38.8

6x1.30,30.mint;03:45pm session
3.38.8/1000m'70rpm;130bpm;87w;600cph'
112cals

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05/12/21 12:45.8 5,000m 2:33.1

5x1000m;2mint;03:06pm session
2.33.1/1000m;114bpm;93w;72rpm;635cph;
134cals

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05/11/21 24:17.1 4,500m 2:41.9

3x1500m,2mints; 03:50pm session;
2.41.9/500m;25spm; 112bpm;82w;583cph;
234cals. Intended to row 4 intervals but ran out of time.…

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05/11/21 10:05.6 4,000m 2:31.4

WARM UP
1x4000m; 2.31.4/1000m;75rpm;105bpm;
101w;647cph;108cals

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05/10/21 32:35.6 6,000m 2:42.9

6x1000m,2mints;
2.44.9/500m;24spm;105bpm;81w;578cph;
312cals. A hard session but very pleased with the sustained wattage.

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05/10/21 3:38.1 825m 2:12.1

Warm Up
6x1 min,5sec.mints:
3.38.1/500m;22spm;34w;;415cph;42cals.

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