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Derek Farman

Log

Date Workout Score Ave Comments Action
05/09/19 27:48.1 5,000m 2:46.8

1x5000 metres...2.46.8/1000; 22 spm. A good steady ride.

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05/09/19 12:35.1 5,000m 2:31.0

A recovery/warm up ride. 102 watts; 72 spm

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05/08/19 27:26.0 5,000m 2:44.6

5x 1000 metres; 2.44.6/500m; 22 spm. Pleased with this. Rowing, I concentrated on the breathing pattern...in on the recovery stroke out…

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05/08/19 20:07.9 8,122m 2:28.7

A hard hill riding session.106 watts; 63 rpm. Basically a Tabata session.

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05/07/19 21:34.6 8,194m 2:37.9

Very hard 1\30 Ap sessions, I will use as warm ups in future. watts 88; RPM55-;228 kcals

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05/06/19 24:38.4 4,000m 3:04.8

A straight 4K. I had intended using it as a warm up for a time trial but felt so tired and rough that I called it off. It was my fault,…

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05/04/19 6:16.5 1,500m 2:05.5

15x100 metres; I min rests; 177 watts; 31 spm. Fast intervals. Best was #15...23.2;224 watts];36 spm.

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05/03/19 24:09.7 10,000m 2:24.9

10x1000m; 2min rests; Av Wattage 115; 68 rpm Recovery session after yesterday; Best
1000m #10...2 min 19.7 secs; Av Watts 128; 70…

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05/02/19 1:11:24.8 12,000m 2:58.5

Very pleased after the plateau I hit on Tuesday.
2,58,5/500m; 21spm. Rowed within myself, concentrating on technique.

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05/01/19 14:21.7 6,000m 2:23.6

12x500m; 118 watts @68 revs pm Could have done more but wanted to recover completely from yesterday's ill advised session.

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04/30/19 34:51.0 6,000m 2:54.2

Set out to row 3x3000 metres but felt knackered after the second. 2.54.2/500m; 24spm.

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04/29/19 1:09:56.0 12,000m 2:54.8

2x6000m 4 mins rest. Aimed at 35 mins each @54-57/500m 21spm. Result? 2.54.8/500m 21spm.

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04/27/19 3:54.2 2,000m 1:57.1

10x200 metres, 1 min rests, 218 watts, 82 rpm. Hard session.

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04/27/19 20:00.0 8,993m 2:13.4

Warm up...104 watts, 65 rpm.

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04/26/19 21:15.9 4,000m 2:39.4

Good session. 8x500m...1 minute rests; 2.39.4/500metres 24spm.Aimed at 24spm per interval.. Fastest? #8...2.25.8, 26spm

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04/26/19 23:58.1 4,000m 2:59.7

Back from holiday, now for the work
Warm up...2.59.7/500 metres, 20spm

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04/21/19 2:16.1 500m 2:16.1

Easy session.
5x100metres, 1 min rests, 30 spm average
Best 100...24.9 Taking it easy at 34 spm

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04/21/19 18:05.4 3,000m 3:00.9

Easy session after holiday session
1x3000m, 21spm

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04/12/19 13:35.1 4,000m 1:41.8

8x500m, 2 min rests; av watts 110, 27 spm. Fast session..best interval #8= 2.14.6. Off on holiday tomorrow so last row for over a week.…

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04/11/19 53:53.8 10,000m 2:41.6

5x2000. 2min rest, 83 watts, 23spm. Best interval #5...9.59.7 104 watts, 25 spm. Pleased with session

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04/10/19 23:57.6 10,000m 2:23.7

Good session...5x2000m. Av watts 118; rpm 68, 2 minute rests. Best interval #5...4.34.4, 136 watts, 71 rpm. Pleased.

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04/09/19 31:31.1 6,000m 2:37.5

Really pleased with this session...4x1500m, 2 min rests, average watts 89, 23 spm.
TIME WATTS S/M
#1 8.02.5 84…

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04/09/19 11:30.4 2,000m 2:52.6

Good progressive warm up...1x2000, 68 wattsm 23 spm.

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04/08/19 14:00.0 5,989m 2:20.2

Variable intervals....2/3/4/3/2 with 2 min rests. Much harder than I thought, even at average of 71 rpm.

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04/08/19 12:35.6 5,000m 2:31.1

Warm up 1x5000m...2.31.1/1000m. 65rpm
Good steady ride.

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