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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
03/21/21 10,000m 58:13.3 2:54.6

1x10000m;03:49pm session;
2.54.5/500m;23spm;105bpm;66w;526cph;511cals.

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03/20/21 10,000m 1:07:18.1 3:21.9

1x10000m; 03.30pm session;
3.21.9/500m;21spm;95bpm;43w;446cph;
500cals. Easier session.

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03/19/21 10,000m 58:31.6 2:55.5

5x2000m,2mint;0321pm session;
2.55.5/500m;23spm;97bpm;65w;522cph;
507cph

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03/18/21 10,000m 57:42.9 2:53.1

10x1000m,1mint;03:34pm session;
2.52.1/500m;22spm;99bpm;67w;532cph;
507cals. Very pleased with the row.

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03/17/21 10,000m 1:02:13.4 3:06.6

1x10000m;03:40pm session;
3.06.6/500m;22spm;91bpm;54w;485cph;
501cals. (10249hb) DAY 3

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03/16/21 10,000m 29:03.9 2:54.3

1x10000m;
2.54.3/1000m;47rpm;110w;66w;527cph;
253cals

 View workout
03/16/21 5,000m 32:56.3 3:17.6

1x5000m;02.40pm session;
3.17.6/500m;21spm;97bpm;46w;456cph;
250cals.

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03/15/21 10,000m 1:01:36.2 3:04.8

DAY ONE WORLD ERG CHALLENGE.
1x10000m;0301pm session;
3.04.8/500m;21spm;55w,490cph;503cals

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03/13/21 10,000m 27:18.0 2:43.8

1x10000;03.55pm;
02.43.8/1000m;50rpm;96bpm;80w;574cph;
260cals

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03/13/21 5,000m 29:05.1 2:54.5 View workout
03/12/21 10,000m 1:04:35.9 3:13.7

1x10000m; 03.57pm;
3.13.7/500m;22spm;48w;465cph;500cals.
Again rowed by watts and bpm.

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03/11/21 2,500m 15:00.2 3:00.0 View workout
03/11/21 10,000m 29:39.0 2:57.9

1x10000m;03:17pm session;
2.57.9/1000m;46rpm;bpm87;62w;513cph;
251cals

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03/10/21 10,000m 1:05:36.3 3:16.8

1x10000m;03:17pm session;
3.15.8/500m;21spm;86bpm;46w;457cph;
500cals.

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03/09/21 10,000m 58:31.9 2:55.5

1x10000m;02:56pm session
2.55.5/500m;24spm/65w/522cph/507cals.

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03/08/21 10,000m 29:49.9 2:58.9

1x10000m;03:50pm session
2.58.5/1000m;49rpm;92bpm;61w;511bph;
250cals

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03/08/21 5,000m 34:24.6 3:26.4

1x5000m/500m;03:50pm session;
3.26.4/500m;22spm;91bpm;40w;436cph;
250cals.

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03/06/21 10,000m 1:02:49.6 3:08.4

1x10000m;03:15pm session
3.08.4/500m;22spm;90bpm;52w;479cph;
500cals.

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03/05/21 3,750m 24:13.0 3:13.7 View workout
03/05/21 5,000m 33:09.5 3:18.9

1x5000m;02:55pm session;
3.19.9/500m;22spm;84bpm;46w;452cph;
250cals

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