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Derek Tempongko

Log

Date Workout Score Ave Comments Action
05/15/23 v3:00/1:30r...6 4,373m 2:03.4 View workout
05/15/23 4:07 882m 2:20.2 View workout
05/08/23 2:06 350m 3:01.1 View workout
05/08/23 v8:00/1:00r...4 7,370m 2:10.2 View workout
05/08/23 3:11 615m 2:35.2 View workout
05/01/23 2:07 367m 2:53.4 View workout
05/01/23 v2:00/1:00r...10 4,826m 2:04.3 View workout
05/01/23 4:06 880m 2:20.0 View workout
04/16/23 3:07 531m 2:56.0 View workout
04/16/23 v7:00/r...7 6,529m 2:08.6 View workout
04/16/23 4:06 850m 2:24.8 View workout
04/11/23 2:07 332m 3:11.8 View workout
04/11/23 v8:00/1:00r...4 6,917m 2:18.7 View workout
04/04/23 v8:00/3:00r...4 4,475m 2:14.0 View workout
04/04/23 4:07 821m 2:30.4 View workout
03/31/23 3:00 547m 2:44.5

3 Minutes cooldown
app.erg.zone

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03/31/23 5000m 21:11.3 2:07.1

Short - 5000m with rate changes every 1000m: 26-24-22-24-26
Row for a total of 5000 meters at a sustainable intensity, varying your s…

 View workout
03/31/23 10:00 2,091m 2:23.4

Warmup / Cooldown
app.erg.zone

 View workout
03/30/23 v3:00/2:00r...6 4,230m 2:07.6 View workout
03/30/23 4:07 845m 2:26.6 View workout
03/29/23 v4:00/2:00r...7 4,433m 2:08.5

WOD - 4/3/2/1/2/3/4 minutes with 2 minutes rest - Row
app.erg.zone/w/GwS-uT6U…

 View workout
03/29/23 4:59 1,020m 2:26.6 View workout
03/28/23 v500m/2:00r...5 3,500m 2:08.6 View workout
03/28/23 5:05 874m 2:54.4 View workout
03/27/23 2:13 401m 2:46.8 View workout