Ian Bee

Log

Date Workout Score Ave Comments Action
01/20/23 v4:00/2:23r...17 12,354m 2:03.8

RA65 - 15 mins x 3 as 54321 - 10KW4S5
10KW4S5 - youtu.be/MHusYZSi0sg

Row
5 min…

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01/20/23 v400m/0:42r...9 2,400m 2:06.6

Warm up plus weights
app.erg.zone

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01/19/23 v1000m/0:42r...5 4,606m 2:11.0

Saturday recovery
app.erg.zone

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01/19/23 v4:00/1:20r...3 8,467m 2:07.5

RA64 - 30 mins 20spm - 10kW4S4 - RowAlong Community
app.erg.zone/w/4ROL6SUZRW…

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01/19/23 v400m/1:16r...9 2,400m 2:07.6

Warm up plus weights
app.erg.zone

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01/18/23 v600m/1:51r...1 600m 2:14.0

Post workout c/d
app.erg.zone

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01/18/23 v4:00/2:17r...12 9,072m 1:59.0

RA63 - 10 x 3mins - 10kW4S3 - RowAlong Community
app.erg.zone/w/w2yF3bUDTQG6L…

View workout
01/18/23 v400m/0:49r...9 2,400m 2:06.6

Warm up plus weights
app.erg.zone

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01/17/23 v600m/0:53r...2 1,051m 2:15.1

Post workout c/d
app.erg.zone

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01/17/23 v4:00/1:42r...11 11,925m 2:08.3

RA62 - 45 mins - 10KW4S2
10KW4S2 - youtu.be/yFSlD7M1sTw

Row 9/8/7/6/5/4/3/2/1 with…

View workout
01/17/23 v400m/1:07r...9 2,400m 2:07.1

Warm up plus weights
app.erg.zone

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01/16/23 v1000m/1:15r...4 4,000m 2:10.4

Saturday recovery
app.erg.zone

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01/16/23 v4:00/1:22r...14 8,650m 2:04.8

RA61 - 30min with Speed Bumps 10KW4S1
10KW4S1 - youtu.be/R4PvDso9998

Row 4mins at 2…

View workout
01/16/23 v400m/1:19r...9 2,400m 2:06.5

Warm up plus weights
app.erg.zone

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01/15/23 v600m/1:57r...1 600m 2:18.3

Post workout c/d
app.erg.zone

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01/15/23 1000m 3:32.4 1:46.2

Jan 2023 - The Double Double - CTC Members
app.erg.zone/w/fX0SY5IpTuOnb-pE89q…

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01/15/23 8x0:30/0:30r 918m 2:10.7

Sunday stretch
30s paddle/30s light weights
app.erg.zone

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01/14/23 13:20 3,019m 2:12.5 View workout
01/14/23 31:55 7,013m 2:16.5

Slow Steady State
app.erg.zone

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01/13/23 v600m/1:12r...3 1,800m 2:11.1

Post workout c/d
app.erg.zone

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01/13/23 v4:00/1:02r...14 10,392m 2:07.0

500 m W1S5
3x 12min, 90r

1. 18spm , 2k+20
2. 20spm, 2k+18
3. 18spm, 2k+20
4. 20spm, 2k+18
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01/13/23 v400m/0:43r...9 2,400m 2:06.0

Warm up plus weights
app.erg.zone

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01/12/23 v600m/1:14r...3 1,800m 2:13.6

Post workout c/d
app.erg.zone

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01/12/23 v4:00/1:02r...22 7,022m 1:59.6

500m W1S4
Pain.
1m max, 1m active recovery; 20 reps
app.erg.zone

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01/12/23 v400m/1:19r...9 2,400m 2:07.4

Warm up plus weights
app.erg.zone

View workout