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Derek Farman

Log

Date Distance Time Pace Comments Action
05/04/20 5,647m 30:00.0 2:39.3

3(10 mins on/10 off);4.00 pm session; Averages...
2.39.6/500 metres; 33spm; 104 bpm; 87watts; 599 cph; 95 calories (285 total). A har…

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05/04/20 2,158m 10:00.0 2:19.0

10 x 1 min on/10 min off; 8.30am session
2.19.0/500m; 35 spm; bpm 118; 130 watts;748 cph;
35 calories.

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05/04/20 2,158m 10:00.0 2:19.0

EXPERIMENT. 10 x 1 minute, 1 minute rests. 8.30 am.
2.19.0/500 metres; 35 spm; 118 bpm; 130 watts; 748 cph; 35 calories. Aimed at 3…

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05/03/20 9,000m 50:13.6 2:47.4

3 x 3000 metres, 3 minute intervals. 8.40 pm session.
2.47.4/500 metres; 23 spm; 107 bpm; 75 watts;
556 cph; 465 calories

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05/02/20 2,000m 5:24.7 2:42.3

Warm Up. 1 x 2000; 3.20 pm session
2.42.3/1000 metres; 64 rpm; 82 watts; 96 bpm;
581 cph; 50 calories.
Weight Training...7x…

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05/02/20 10,000m 56:28.3 2:49.4

1 x 10000; 7.40 am session
2.49.4/500 metres; 21 spm; 106 bpm; 72 watts; 547 cph; 514 calories.

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05/01/20 2,000m 4:07.2 2:03.6

10 x 200 metres, 40 seconds rests; 4.21 session
2.03.6/1000 metres; 85 rpm; 114 bpm; 185 watts; 937 cph; 58 calories

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05/01/20 6,866m 20:00.0 2:54.7

5 x 4 minutes; 5 secs rest; Warm Up; 4.21 pm session;
2.547/1000 metres; 62 rpm; 96 bpm; 65 watts; 525 cph; 174 calories.

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05/01/20 10,000m 59:29.7 2:58.4

1 x 10000 metres; 11.12 am session
2.58.4/500 metres; 21 spm; 107 bpm; 62 watts;
503 cph; 511 calories

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04/29/20 3,000m 15:18.9 2:33.1

6 x 500 metres; 2 min rests; 4.30 pm session
2.33.1/500 metres; 27 spm; 108 bpm; 97 watts; 636 cph; 168 calories. Felt very tired so…

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04/29/20 2,994m 20:00.0 3:20.4

5X 4 Mins @18/20/22/24/26 spm; Warm Up. 3.50pm 3.18.4/500 metres; 22 spm; 42 watts; 449 cph; 163 calories

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04/28/20 5,989m 14:00.0 2:20.2

1 x 2000 metres; 4....15 pm session, Warm up
71 rpm; 107 bpm; 127 watts; 736 cph;169 calories.
WEIGHT TRAINING
7x7x7

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04/28/20 10,000m 53:34.2 2:40.7

1 x 10000 metres; 10.55 session
2.40.7/500 metres; 23 spm; 84 watts; 590 cph;
526 calories.

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04/27/20 12,000m 30:57.2 2:34.7

21x1000 metres, 1 minute rests; 4.10 pm session
2.34.7/1000 metres; 73 rpm; 105 bpm; 94 watts;
624 cph; 320 calories

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04/27/20 6,000m 33:30.0 2:47.5

1 x 6000 metres; 10.40 session
2.47.5/500 metres; 21 spm; 96 bpm; 74 watts; 556 cph; 310 calories; Damper 3

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04/26/20 9,000m 50:16.1 2:47.5

3 x 3000 metres, 2 min rests; 11.10 session;
2.47.5/500 metres; 24 spm; 100bpm; 74 watts; 556 cph; 466 calories.

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04/26/20 1,634m 12:00.0 3:40.3

Warm up, 4 x 3,18/20/22/24 spm; 10.50 session;
3.31.8/500metres; 21 spm; 86 bpm; 37 watts; 426cph; 85 calories

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04/25/20 1,000m 3:51.5 1:55.7

10 x 100 metres, 1 minute rests; 11.15 am session
1.55.2/500 metres; 115 bpm; 226 watts; 1076 cph; 65 calories. Fastest #3 @22.2 sec…

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04/25/20 3,785m 20:00.0 2:38.5

5 x 4 mins @18/20/22/24/26 spm; 10.45 pm session
Warm Up. 3.00.3/500 metres; 23 spm; 97 bpm; 52 watts; 480 cph; 160 calories.

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04/24/20 500m 2:10.0 2:10.0

NBP. Time Trial, 500 metres; 12.15 am session.
2.10.0/500 metres; 25 spm; 92 watts; 848 cph; 30 calories. Very pieased- third NBP th…

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