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Derek Farman

Log

Date Workout Score Ave Comments Action
09/03/22 23:44.4 3,750m 3:09.9

5x750,1mint;3.09.4/500m;22spm;51w;
475cph;189cals;90-98bpm;D4

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09/03/22 16:32.5 2,905m 2:50.8

50/40/30/20/10cals,2mint. 2.50.9/500m;
24spm;70w;541cph;151cals;104-110bpm; D4
Bang on the money,

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09/01/22 20:40.6 3,000m 3:26.7

12(250,,,,,,,,,45som)
3.26.7/500m; 22spm;40w;436zcph;40w;
436cph;144cals;bpm;80-95;D6

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09/01/22 20:40.6 3,000m 3:26.7

12(250,,,,,,,,,45som)
3.26.7/500m; 22spm;40w;436zcph;40w;
436cph;144cals;bpm;80-95;D6

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08/31/22 29:05.5 5,000m 2:54.5

Time-trial. 2.54.5/500m;24spm;66w;526cph;256cals;
93-110bpm;D6. Disappointing but have had the injury lay-off and not done much lon…

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08/30/22 15:00.0 2,604m 2:52.8

20(45secs on/0ff;
2.52.8/500m;23spm;68w;533cph;122cals'
90-100bpm;D6

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08/29/22 10:00.0 1,453m 3:26.4

Technique Session 1; Rowing no straps
3.31.3/500m;17spm;37w;426cph;72cals;
ABM75-85

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08/28/22 19:49.3 3,000m 3:18.2

3.18.3/500m;22spm;45w;;454cph;150cals;
75-85bpm;D6. "A take it easy" session-and no harm in that

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08/27/22 24:00.0 4,002m 2:59.9

4x6mins,3mint;2.59.9/500m;22pm;60w;
506cph;201cals;D6;85-95abm
Very satisfying row.

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08/27/22 6:00.0 1,012m 2:57.8

2x3mins,2mint;2.57.8/500m;22spm;62w;514cph;51cals74-95abm;D5
Computer over-heated so planned DH programme broke down.

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08/25/22 25:06.2 4,000m 3:08.2

8x500m,1Mint;3.09.2/500m;21spm;52w;
450cph;;200cals;85-95abm;D4/5

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08/24/22 31:40:00.0 3,206m 4:56:19.1

2.57.7/500m;22spm;62w;514cph;159cals;
abm90-105;D4;

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08/23/22 10:00.0 1,447m 3:27.3

DH Beginners Basic technique practise "To go faster, it is power of stroke, not speed of stroke"
3.27.3/500m;21spm;39w;435c…

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08/21/22 10:00.0 1,796m 2:47.0

10x1min on, 1 off;2.47.5/500m;27spm;74w;
92cals;555cph;abm90's;DF100

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08/20/22 12:30.8 2,250m 2:46.8

3x750m.1mint;2.46.8/500m;26spm;75w;
359cph;115cals;84-`02abm;D4.

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08/19/22 29:17.2 5,000m 2:55.7

5x1000m,1mint;2.55.7/500m;29spm;65w;
522cph;252cals;bpm90-100;D4

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08/18/22 16:00.0 2,633m 3:02.3

4x4mins,2mint;302.3/500m;23spm;58w;
498cph;132cals;abm 85-100;D4

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08/17/22 23:44.2 4,000m 2:58.0

4x100m,2mint;2.58/500m;27spm;52w;
513cph;201cals;ABM95-100/103-104/D4

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08/16/22 17:34.2 3,000m 2:55.7

12x250m,45sint;2.55.7/500;27spm;65w;
533cph;146cals;89-103abm;D4

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08/15/22 3:26.3 3,001m 0:34.3

2,26,3/500m;20spm;40w;436cph;148cals;
BPM79-96;D6
DH 20mins WO'Best ever..

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08/14/22 38:36.8 5,948m 3:14.7

Target...300 cals.
3.14.7/500m;25spm;47w;463cph;300cals;
abm70-100...moderate;D6. Pleased as I finished far from tired if a bit…

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08/13/22 9:00.0 1,163m 3:52.1

DH Intermediate HIIT.
3.52.1/500;18spm;;28w;396cph;59cals;D4

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08/12/22 21:10.0 2,977m 3:33.3

3.33.4/500m;26spm;36w;423cph;150cals;
78-85bpm;D6. A "row across the pond" to bring calories burnt upto 300.

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08/12/22 18:47.4 3,000m 3:07.9

6x500m,1mint;3.07.9/500;24spm;53w;
491cph;150cals;82-93bpm;;;;D4

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08/10/22 22:02.9 2,870m 3:50.4

H Defy the Waves".3.50.4/500m;21spm;29w;398cph;
145cals;BPM79-90 Moderate;D4

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