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Derek Farman

Log

Date Workout Score Ave Comments Action
02/05/19 54:49.3 10,000m 2:44.4

1x10,000 metres...Av 500m 2.44.4; Best 2:38;6.
Av spm 23.. (to row faster, row slower). Again pleased with progress.

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02/05/19 27:28.6 5,000m 2:44.8

Another steady session. 5x1000 metres; 1 minute rests. Av 2:44.8/500 metres;
24 spm. Best 1000...#5/5...4.20.6

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02/05/19 26:20.5 10,000m 2:38.0

Av 2:38;0/1000 metres; 63 rpm. Good steady ride

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02/04/19 57:57.7 10,000m 2:53.8

Good steady training ride. Av 500/2:53:8; Av spm 21.

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02/04/19 5:00.0 784m 3:11.3

Core strengthening..rowed with feet on top of straps.

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02/02/19 1:02:50.0 24,121m 2:36.2

Odd distance/time...rode to a video in northern Spain. Av/1000m 2:36.2; Av rpm66. Best 20 mins (the last) ...7867 metres; Av/1000 metre…

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02/01/19 34:08.5 6,000m 2:50.7

3x2000 metres; 1 minute rests. Average 500m/2.50.7; spm 22 Times per 2000metres=11:46.0; 11;22.9; 10.59.6.
Pleased with session

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02/01/19 20:34.1 8,000m 2:34.2

Good steady warm up ride. Av watts 95; RPM 65;

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01/31/19 59:22.9 10,000m 2:58.1

1x10000 metres. Steady training row, aiming at 22 spm a time of 60 minutes and 63 watts- not far out. Again pleased. I will work upto…

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01/30/19 53:26.7 20,000m 2:40.3

Straight 20km; 85 watts; 62 rpm. Aerobic ride. Pleased with performance. Will now get down to distance workouts by pedal, by oar,

…		 View workout
01/28/19 4:59.7 879m 2:50.4

Very disappointing. Set out to do a 6000 metre time trial but my right leg that has been stiff all day, began to cramp up. I th…

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01/28/19 20:00.0 3,501m 2:51.3

Warm up

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01/27/19 6:07.3 1,500m 2:02.4

15x100 metres; 1 minute rests; Average spm 33; ; Average/500m 2:02.4. Times per 100metres...29.6/26.5/26.3/25.6/25.1/24.4/23.4/23.0/23.0…

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01/27/19 20:00.0 3,444m 2:54.2

Warm up

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01/26/19 30:10.1 12,000m 2:30.8

An aerobic session...Average watts 102; Average rpm 67; 327 calories This was part recovery after yesterday. Best performance #6...4 mi…

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01/25/19 66:28:02.0 12,000m 2:46:10.0

Back after a 5 day rest.
Very pleased with the 6x2000metres/ 2 min rests session.
... 2.26.1/ 500 metres, average spm21.
Bes…

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01/19/19 4:06.7 1,000m 2:03.3

10x100metres; 1 min rests; Av 2:03.3/500m;
Av spm 31. BP #9 interval..1:58.0/500m;
Av 36 spm

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01/19/19 15:00.0 2,459m 3:03.0

Warm up

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01/18/19 18:28.8 8,000m 2:18.6

16x500 metres; 1 minute rests Ave watts per interval 131; av rpm 70

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01/17/19 56:16.7 10,000m 2:48.8

5x2000 metres; 2 minute rests. Av 73 watts, just 20spm. Very pleased with the session as I was really concentrating on technique

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01/15/19 29:56.7 12,000m 2:29.7

4x3000metres with 2 minute rests. Aimed at aerobic level...Av watts 104; 66rpm. Felt much better and a lot more cheerful than yesterda…

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01/14/19 33:59.9 6,000m 2:49.9

Felt very sluggish. A struggle to finish the session, Av watts 71; spm 23

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01/12/19 5:56.2 3,000m 1:58.7

15x200m, 1 min rests.Av watts 203; 83 average rpm.
BP 21.3/av 290 watts; 93 rpm. This was a hard session. Rest tomorrow...well earn…

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01/12/19 13:25.4 5,000m 2:41.0

Warm up

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01/11/19 42:10.2 8,000m 2:38.1

8x1000metres, 2 min rests. Average 89 watts:24spm.
Very pleased with the session. #8 interval...4 min58.4; 105 watts; 24 spm. Defin…

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