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Derek Farman

Log

Date Distance Time Pace Comments Action
04/24/20 5,000m 25:20.4 2:32.0

10 x 500 metres; 1 min rests; 11.40 am session
2.32.0/500 metres; 25 spm; 108 bph; 270 cpm; 99 watts; 642 cph; 270 calories. Damper 4…

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04/24/20 3,265m 20:00.0 3:03.7

4mins @18/20/22/24/26 spm; 11.00 am session, WU
3.03.7/500 metres; 22 spm' 94 bpm; 56 watts; 494 cph; 168 calories.

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04/23/20 10,000m 56:35.6 2:49.7

1 x 10000 metres; 3.25 pm session
2.49.7/500 metres; 22 spm; 118 bpm; Damper 4; 72 watts; 546 cph; 516 calories. Also 3(7x7) weight…

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04/22/20 1,000m 4:27.5 2:13.7

12.05 pm session;
2.13.7/500 metres; 33 spm; 124 bpm; 146 watts; 803 cph; 59 calories. NBP

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04/22/20 5,000m 21:41:05.0 2:10:06.5

5 x 1000 metres, 3 minute rests; 11.20 am session.
2.28.1/500 metres; 26 spm; 115 bpm; 108 watts; 670 cph; 274 calories

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04/22/20 4,000m 22:19.8 2:47.4

1 x 4000 metres; 10.55 am session
2.47.4/500 metres; 23 spm; 75 watts; 556 cph; 504 calories

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04/21/20 6,000m 32:26.9 2:42.2

4 x 1500 metres; 3 minute rests' 11.30 session
2.42.2/500m; 22 spm; 100 bpm; 82 watts; 562 cph;
313 calories. Based session…

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04/21/20 3,471m 20:00.0 2:52.8

Warm up...5 x 4 mins, 18/20/22/24/26 spm;
2.52.8/500metres; 22spm;100spm; 68 watts; 539 cph; 180 calories

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04/20/20 10,000m 1:00:09.3 3:00.4

4(5 mins@18 spm; 5 mins@20 spm; 5 mins@22 spm;
11 am session
2.55.8/500 metres; 20 spm; 95 bpm; 64 watts; 521 cph; 523 calories.…

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04/15/20 5,000m 28:31.0 2:51.1

1 x 5000 metres; 4.15 pm session
2.51.1/500 metres; 22spm; 100 bpm; 70 watts; 540 cph; 255 calories

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04/15/20 10,000m 27:25.8 2:44.5

1 x 5000 metres; 3.35 pm session
2.44.5/1000 metres; 63 rpm; 99 bpm; 79 watts; 570 cph; 248 calories

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04/15/20 10,000m 57:40.7 2:53.0

1 X 10000 metres; 10,37 am session
2.53.0/500 metres; 22 spm; 96 bpm; 68 watts; 532 cph; 511 calories

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04/14/20 10,000m 56:56.6 2:50.8

10 x 1000 metres; 40 sec rests; 4.02 pm session
2.50.8/500 metres; 22 spm; 100 bpm; 70 watts; 541 cph; 509 calories. YES!!! 601, 795…

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04/14/20 10,000m 1:00:17.3 3:00.8

1 x 10000 metres; 11 am session;
333.00.8/500 metres; 20 spm; ; 92 bpm; 59 watts; 503 cph; 505 calories

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04/13/20 20,000m 54:30.0 2:43.5

4 x 5000 metres; 3 min rests, 2.53 session
2.43.5/1000; 68 rpm; 98 bpm; 80 watts; 575 cph; 522 calories.

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04/13/20 10,000m 57:17.1 2:51.8

1 x 10000 metres; 11.28 am session;
2.51.8/500 metres; 21 spm; 96 bpm; 69 watts; 537 cph; 522 calories

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04/12/20 10,000m 27:51.0 2:47.1

5 x 2000 metres, 40 se3c rests; 4.30 session
2.54.3/1000 metres; 68 rpm; 105 bpm; 75 watts; 558 cph; 258 calories.

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04/12/20 3,000m 17:33.4 2:55.5

1 x 3000 metres; 4.07 pm session;
3.00.4/ 500 metres; 23 spm; 95 bpm; 65 watts; 522 cph; 150 calories.

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04/12/20 1,000m 5:51.3 2:55.6

1 x1000 metres;11.26 session
2.55.9/500 metres; 23 spm; 95 bpm; 64 watts; 521 cph; 231 calories

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04/12/20 6,000m 35:24.6 2:57.0

6 X 1000 metres, 40 sec intervals; 10.43 am session;
2.57.0/500 metres; 23 spm; 94 bpm; 64 watts; 521 cph; 302 calories

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