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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
Nov 19 Six Partner Workouts to Get You Moving
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Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

Derek Farman

Log

Date Distance Time Pace Comments Action
02/19/19 5,000m 12:05.8 2:25.1

1x5000 metres; 2.34.7/1000metres; 67rpm

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02/18/19 5,254m 30:00.0 2:51.2

3x10 minutes; 2 min intervals; 2.51.2/500m;
24 spm. A recovery session after three days hard graft away from home and Rower.

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02/14/19 16,000m 39:28.9 2:28.0

4x4000 metres; 2 min intervals; 2.28.9/1000m; 66rpm. Felt tired so upcoming three days break wont do me much harm.

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02/13/19 10,000m 55:00.6 2:45.0

10x1000metres; 1 min rests; 2.45.0/500m; Average spm 25. Best...#10; 4 mins 50.0;
2.25.0/500m; 29 av spm. Did not push matters...le…

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02/12/19 5,000m 26:57.8 5:23.5

5x1000 metres; 1 minute rests. Av 2;41.7; 25spm. Fastest #5...5;06.8, 2.33.4/500m; 25spm. Pleased with this BiRo session.

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02/12/19 15,000m 37:36.9 2:30.4

3x5000 metres; 2 minute rests. Av 2:30.4/1000; Av 67 rpm. Good solid ride

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02/11/19 15,000m 1:27:21.2 2:54.7

3x5000; 2 min intvls. Av2.54.7/500 .23spm
#1 30.00.........3.00/500m...23spm
#2.29.00........2.54/500m...23spm
#3. 28.20.6..…

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02/09/19 11,007m 1:00:00.0 2:43.5

4x15 minutes with 2 min rests. Av/500 2.43.5; av spm 22. Best 15 mins...#4 ie Distance 2858 metres; best 500metres 2;37;4 mins; spm 24.…

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02/07/19 20,000m 52:13.4 2:36.6

Av 1000m 2.36.6; 64 rpm...Very pleasant ride along the east bank of Lake Garda". Pleased with ride.

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02/06/19 10,000m 54:49.3 2:44.4

1x10000 metres Av 2.44.4/500; Av spm 23

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02/05/19 10,000m 54:49.3 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 5,000m 27:28.6 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 10,000m 26:20.5 2:38.0

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

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

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

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

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

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02/02/19 24,121m 1:02:50.0 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 6,000m 34:08.5 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 8,000m 20:34.1 2:34.2

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

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01/31/19 10,000m 59:22.9 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 20,000m 53:26.7 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,

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