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Derek Farman

Log

Date Distance Time Pace Comments Action
01/07/20 10,000m 54:33.3 2:43.6

4.00 pm session
100000 metres Intervals 1x4km;1x3km;
1x2km;1x1km;1 min rests: 2.43.6/500metres:
24 spm; bpm aerobic;
80 w…

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01/06/20 10,000m 59:53.7 2:59.6

FIVE MILLION METRES COMPLETED NOV 17-JAN 20
3.25 pm session
10 x 1000 metres; 1 min rests; 2.59.6/500 metres;
22 spm; 55 bpm…

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01/06/20 5,000m 30:44.5 3:04.4

2.00 am session
10 x 500 metres; 30 seconds rests; 3.04.4/500metres
23 spm; 95 bpm; 56 watts; 250 calories.

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01/05/20 10,000m 1:01:03.1 3:03.1

3.50 pm session
1 x 10000 metres; 3.03.1/500 metres; 23 spm; 94 bpm;
57 watts, 504 cals

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01/05/20 5,000m 30:30.0 3:03.0

3.15 am session
1 x 5000 metres; 3.03.0/500 metres; 22 spm; 97 bpm;
57 watts; 250 calories

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01/04/20 10,000m 58:55.2 2:56.7

7.00 pm session
10 x 1000 metres; 1 minute rests; 2.56.7/500 metres;
23 spm; 96 bpm; 63 watts; 502 calories.

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01/04/20 5,000m 29:44.8 2:58.4

2.30 am session
5 x 1000 metres; 1 minute rests;2.58.4/500 metres;
23 spm; 96 bpm; 62 watts; 252 calls. Very easy row.

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01/03/20 10,000m 58:55.2 2:56.7

7.00 pm session
10 x 1000 metres; 1 minute rests; 2.56.7/500 metres;
23 spm; 96 bpm; 63 watts; 502 calories.

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01/03/20 10,000m 58:19.7 2:54.9

3.45 pm sessopm
1 x 10000 metres; 2.54.9/500 metres; 23 spm; 100bpm
65 watts; 509 calories. Ideal training pace.

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01/03/20 1,000m 5:26.2 2:43.1

4.00 am session
10 x 100 metres; 1 minute rests; 2.43.1/500 metres; 27 spm; 84 bpm; 81 watts; 51 calories; Av time per 100m...33 sec…

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01/03/20 4,000m 26:55.7 3:21.9

3.30 am session
1 x 4000 metres; 3.21.9/500 metres; 21 spm; 86 bpm; 40 watts; 210 calories

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01/02/20 10,000m 10:56.8 0:32.8

3.50 pm session
10000 metres; 1 x 4kI minute;1 3k; 1 x 2k;; 1 x 1k; 1 mion rests; 2.56.2/500 metres; 25 spm; 64 watts; 509 calories;…

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01/02/20 5,000m 31:24.7 3:08.4

4.10 am session
1 x 5000 metres; 3.08.4/500 metres; 25 spm; 92 bpm;
52 watts; 250 calories; Reduced damper to 2...worked well.

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01/01/20 10,000m 1:03:49.2 3:11.4

3.30 pm session
1 x 10000 metres; 3.11.4/500 metres; 21 spm; 91 bpm;
50 watts; 500 calories

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01/01/20 1,500m 8:41.5 2:53.8

4.10. am session
10 x 100 metres; 30 secs rests; 2.53.8/500 metres;
25 spm; 88 bpm; 67 watts; 75 calories.

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01/01/20 3,500m 22:28.4 3:12.6

4.40 am session
1 x 3500 metres; 3.12.6/500 metres; 21 spm; 88 bpm; 49 watts;74 cals

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12/31/19 10,000m 1:02:19.5 3:06.9

3.34 pm session
Variable Intervals.1 x 4k; 1 x 3k; 1 x 2k; 1 x 1k; 1 min rests
3.06.9/500metres; 20 spm; 54 watts; 501 calories;…

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12/30/19 10,000m 1:02:48.9 3:08.4

4.00 pm Session.
1 x 10000 metres; 3.08.4/500 metres; 21 spm,
; 52 watts; 500 calories. Pleased

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12/29/19 6,000m 38:34.7 3:12.8

4.00 pm session
12 x 500 metres; 3.12.8/500 metres; 21 spm; wmz 95;
49 watts; 300 calories. Took things steady...calf muscle ok…

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12/28/19 4,000m 25:47.7 3:13.4

4.25 pm session;
4 x 1000 metres; 2 mins rests; 3.13.4/500metres;
23 spm; 90 bpm; 48 watts; 200 cals;

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