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Derek Farman

Log

Date Workout Score Ave Comments Action
04/14/22 34:31.4 5,874m 2:56.3

CPH Session: Damper4/5;96BPM;34.31.4;2.56.3/500m;
28spm;64w;519cph;300cals.

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04/13/22 5:38.0 1,104m 2:33.0

60cals in 5.38.0;
2.33.0/500m;33spm;635cph;bpm114. (3sec improvement on rowing calories in 5.38.0

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04/13/22 15:00.0 1,900m 3:56.8

WU. 5x3min, 18,20,22,24,26spm;3.56.8/500m;22spm;26w;
390cph; 98cals DF106

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04/12/22 58:16.1 10,000m 2:54.8

Time Trial; 1x10000m;2.54.8/500m;28spm;66w;525cph.;506cals;DF100
113 bpm. Interesting comparison with 10x1000 !mint March 24 2020...6…

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04/11/22 5:40.7 1,108m 2:33.7

60calsafap;2.33.7/500;31spm;96w;
631cph; 60cal...Second Row-faster 60cals- cut short by visitor.

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04/10/22 7:11.3 7,013m 0:30.7

3.02.5/500m;21spm;57w;498cph;60cals

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04/10/22 15:00.0 1,842m 4:04.2

WU; 5x3mins;4.04.2;20spm;24w;382cph;96cals;
96cals

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04/09/22 10:00.0 1,958m 2:33.2

1 min on (16 spm)
1 min on (24 spm
Alternate between the two
Drag Factor/Damper: Open DF200
Stroke Rate: 16, 24
Cal/H…

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04/09/22 15:00.0 1,892m 3:57.8

WU;Damper 10;3.57.8/500m;26w;389cph;98cals

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04/08/22 11:00.0 2,077m 2:38.8

3min, 2min, 1min, 2min, 3min
Drag Factor/Damper: Open (196
Stroke Rate: 16, 22, 28, 22, 16
Cal/Hr: Max Effort
Rest: 2:00…

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04/08/22 15:00.0 1,489m 5:02.2

WU;5x3.spm16/18/20/22/24;;DF196
5.0.2/500m;19spm;13w;342cph;83cals

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04/07/22 5:00.0 1,086m 2:18.1

2.18.1/500m;29spm;133w;757cph;
59cals. Hard session...DF188;
30secs on/30secs off hitting 142bpm (my max, 140

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04/07/22 8:00.0 1,140m 3:30.5

Warm Up

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04/05/22 4:53.4 934m 2:37.0

Target...ride for 50 calories...2.37.8/m; 31spm;30w;610cph;510cals
91w;664cph;31cals. DF111

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04/05/22 12:00.0 2,279m 2:37.9

1(2,00,,4.00,6.00 mins)
2.36.5/500;29.91spm;31w;664cph;122cals;DF 111

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04/05/22 10:00.0 1,146m 4:21.7

Warm Up...10x 1 minute;4.27.1/500m;21spm;20w;367cph;
57cals;

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04/04/22 57:08.2 10,000m 2:51.4

1x10000m;
2.51.4/500m;27spm;69w539cph;503cals

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04/03/22 15:00.0 1,992m 3:45.9

5(3on/3off) DF196
3.46.9/500m;20spm;30w;404cph;102cals
#1 16spm,16cals;#2 18spm.1cals;
#3 20spm,19cals;#4 22spm,22cals;
…

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04/02/22 18:00.0 2,475m 3:38.1

DH10;6(3on-3off) 2.25.3;30spm;93w;621cph184cals DF118

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04/02/22 28:04.5 5,000m 2:48.4

5x1000m; 2.48/500m;28spm;73w;551cph;259cals;
DF118; BPM #1@94/2@94/3@94/4@4/4@96

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04/01/22 7:00.0 696m 5:01.7

10x1min;3.54.3/500m/23spm/27w;393cph/
3#43cals

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03/29/22 5:00.5 1,103m 2:16.2

Calorie chasing-see Diarum for details-
ROW2x200m:1.45:1.30 1.15.1min. " mints intervals then 4 min rest, record then record th…

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03/27/22 26:47.2 5,374m 2:29.5

Calories 7.
Main session.
Row 15rds of: 20 cals row;SPM/Split: Open
Damper: 160;Rest: 40 secs DF 160..
RESULTS
2.29.…

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03/26/22 43:11.8 7,933m 2:43.3

DH Workout 6 (Calories)
Row 10 pieces
80, 80, 60, 60, 40,40, 20, 20,10,10 calories
Drag Factor/Damper: Open
Stroke Rate:…

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03/25/22 18:37.0 3,776m 2:27.9

DH Round 4.
6x35cals;2min rest 2.27.9/500m;31spm;108w;672cph;
210cph;210cals Excellent session-very well planned by DH

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