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Derek Farman

Log

Date Workout Score Ave Comments Action
06/03/19 4:53.8 1,000m 2:26.9

Time Trial that was n't. Warm up fine but as soon as I hit the 750 m mark, I felt like death warmed up...2.26.9/500m, 25 spm. How…

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06/03/19 12:00.0 2,040m 2:56.4

2 mins 56.2/500m;21spm. Warm up II for 1000m time trial

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06/03/19 15:00.0 5,279m 2:50.4

Warm up...71 av watts; 65rpm

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06/01/19 6:34.0 1,500m 2:11.3

15 x 100m 1 min rests; 2.11.3/500m; 27spm
The 27spm were achieved entirely by leg shoot/core/arm stroke, not on the speed of return.…

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06/01/19 20:00.0 3,566m 2:48.2

1x 20 mins. Warm up. 2.48.2/500 metres; 21spm

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05/31/19 47:41.6 8,000m 2:58.8

8x1000 metres; 2 minute rests; 2.58.8/500m; 21spm.
An easy session after yesterday's exertions. I aimed to do each interval in…

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05/30/19 32:11.7 6,000m 2:40.9

Fastest 1x6000 this season and for much of last...2.40.9/22spm

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05/30/19 14:42.0 6,000m 2:27.0

1x6000metres; Av watts 108; 74 rpm
Pleased with time as I had envisaged this ride as a warm up for the 6000m row.

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05/29/19 32:30.3 6,000m 2:42.5

12x500m 2 min rests;
2.42.5/500; 21spm
Pleased with session-esp technique

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05/28/19 21:59.6 9,000m 2:26.6

3x3000 metres;2 min rests; ave wattage111; 70 rpm
3KMS TIME WATTS RPM DAMPER
#1. 7.33.6 1…

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05/27/19 35:43.3 6,000m 2:58.6

Steady row aiming at 22spm and 36 mins

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05/25/19 20:54.6 4,500m 2:19.4

6x750: 2mins rests

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05/24/19 18:45.0 4,000m 2:20.6

8x500metres/1min 30secs rest

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05/23/19 26:00.0 5,000m 2:36.0

5x1000metres, 2 min rests. Very warm so took the row easy

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05/22/19 33:58.7 6,000m 2:49.8

4x1500/2min rests

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05/20/19 27:17.1 5,000m 2:43.7

Steady training row. Tired after work on site

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05/15/19 57:05.4 10,000m 2:51.2

Steady training row...2.51.2/500m @22spm. Very warm this afternoon so kept it sensible. Included warm up in first 20 mins. Will do mu…

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05/14/19 27:34.6 5,000m 2:45.4

5x1000 metres; 1 minute rests; 2.45.4/500metres; 23 spm. Did not kill myself but neither did I scive.

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05/14/19 10:41.3 4,000m 2:40.3

Warm up ride...85 watts; 70 rpm, Steady ride today.

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05/13/19 31:46.4 12,000m 2:38.8

1x12000metres/; 87 watts/70 rpm. Followed on from the 6000metre row. As usual I watched a virtual cycling DVD (from my phone mounted on…

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05/13/19 32:29.9 6,000m 2:42.4

1x6000 metres; 2.42.4/500m; 22spm. Good steady row.

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05/12/19 11:52.0 2,250m 2:38.2

3x750 metres, 2 mins rest. 2.38.2/500m; 23spm. Pleased with how I felt during the session

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05/12/19 20:00.0 8,082m 2:28.4

Warm up/stamina session. 2(x10 minutes 2 min rest. #1 Up the hill ie damper 1 to damper 10; #2 Back down.
107 av watts; 57 rpm. A…

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05/10/19 20:23.5 4,000m 2:32.9

8x500metres; i minute rests. 2.32.9/500m; 23 spm An enjoyable session concentrating on technique (breathing, stroke, the catch).
Be…

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05/10/19 18:26.8 7,336m 2:30.8

A hard Tabata ride (30 secs work/10 secs rest).
Average wattage+102; 74 rpm.

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