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Sep 13 Strength and Fitness: The 401K for Your Body
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Derek Farman

Log

Date Distance Time Pace Comments Action
09/13/21 2,005m 10:00.0 2:29.6

2.27.6/500m;29spm;115bpm;104w;259cph;250cals

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09/13/21 4,961m 25:00:00.0 5:02:21.5

5x3mins;3.02.4/1000m;48rpm;105bpm;59w;501cph;
127cais

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09/12/21 3,000m 21:28.6 3:34.7

2.37pm
6x500m;3.34.7/500m;22spm;84bpm;35w;421cph;
150cals

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09/12/21 3,000m 19:52.4 3:18.7

3000m,10 strokes>100spm at start of each 500m.
3.18.7/500m;23spm;94bpm;45w;45cph;150cals

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09/12/21 1,825m 15:00.0 4:06.5

Standard Warm up 5x3@18/20/22/24/24spm
4.06.4/500m;21spm;92bpm;23w;380cph;96cals

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09/11/21 4,613m 30:00.0 3:15.1

START SEP 21-SEP22.
3.19.1/500m;23spm;91bpm;46w;452cph;222cals.
Steady start using C2 website schedule

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09/07/21 4,886m 30:00.0 3:04.1

3x10mins,4mint;3.04.1/500m;24spm;56w;492cph;
246cals.

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09/07/21 774m 7:45.0 5:00.3

Warm Up. 2x3min,;21spm;29w;395cph;40cals

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09/06/21 10,000m 1:04:27.3 3:13.3

1x10000m;3.13.3/500m;22spm;48bpm;48w;466cph;
500cals.

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09/04/21 222m 1:00.0 2:15.1

Time Trial

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09/04/21 1,285m 7:00.0 2:43.4

7x1minute,imint;1235m;80w;375cph;64cals

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09/04/21 1,610m 15:00.0 4:39.5

WARM UP;4.39.5/500m;19spm;83bpm;16w;355cph;
84cals.

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09/03/21 1,778m 15:00.0 4:13.0

WARM UP
4.13.0/500m;24spm;93bpm;54w;486cph;144cals.

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09/02/21 10,000m 1:07:38.2 3:22.9

LONG; 3.22.9/500m;23spm;87bpm;42w;444cph;500cals
Good, easy row.

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09/01/21 3,750m 20:15.6 2:42.0

5x750m;,1mint;24spm;98bpm;75w;559cph;193cals

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09/01/21 1,738m 15:00.0 4:18.9

Warm Up; 4.18.9/500m20spm;20w;369cph;93cals

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08/31/21 6,000m 33:57.7 2:49.8

12x500m,2mint;
2.49.9/5k;25spm;94bpm;71w;546cph;303cals

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08/31/21 1,835m 15:00.0 4:05.2

Standard Warm Up
4.05.2/500m;20spm;24w;387cph;35cals

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08/30/21 10,000m 1:02:30.4 3:07.5

1x10000;
307.5/500m;23spm;105bpm;53w;482cph;500cals

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08/28/21 5,000m 27:46.5 2:46.6

5x1000m,22/26/22/26/22spm;no mint
2.46.6/500m;24spm;114bpm;76w;560cph;257cals. Very pleased with outcome

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