Ian Bee

Log

Date Workout Score Ave Comments Action
01/11/23 6x0:30/0:30r 681m 2:12.1

Sunday stretch
30s paddle/30s light weights
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01/11/23 v4:00/1:30r...3 12,494m 2:07.2

500m W1S3
Recovery session
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01/11/23 v400m/0:45r...9 2,400m 2:07.6

Warm up plus weights
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01/10/23 v1000m/1:04r...7 7,000m 2:10.1

Saturday recovery
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01/10/23 v4:00/1:02r...50 4,909m 2:02.2

500m W1S2
3 rounds of tabata.
20s max/10s active recovery x8 reps; 3r
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01/10/23 v400m/1:09r...9 2,400m 2:07.0

Warm up plus weights
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01/09/23 3x0:30/0:30r 329m 2:16.7

Sunday stretch
30s paddle/30s light weights
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01/09/23 v600m/1:38r...3 1,563m 2:14.3

Post workout c/d
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01/09/23 v4:00/1:02r...14 10,331m 2:07.7

500m W1S1
4x 9m, 1r

3m each on:
1. 15spm, 2k+24
2. 18spm, 2k+20
3. 20spm, 2k+18

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01/09/23 v400m/1:03r...9 2,400m 2:06.6

Warm up plus weights
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01/08/23 1000m 4:12.7 2:06.3 View workout
01/08/23 1000m 3:36.2 1:48.1 View workout
01/08/23 8x0:30/0:30r 924m 2:09.8

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

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01/07/23 v1000m/1:13r...10 10,000m 2:09.6

Saturday recovery
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01/06/23 v1000m/1:04r...4 4,000m 2:14.1

Saturday recovery
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01/06/23 v4:00/1:52r...14 8,471m 2:07.4

RA15 - 30mins power 15s (W2S5) - RowAlong Community
app.erg.zone/w/U8WsTaseSH…

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01/06/23 v400m/0:59r...9 2,400m 2:06.7

Warm up plus weights
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01/05/23 v600m/0:49r...2 1,200m 2:15.0

Post workout c/d
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01/05/23 v10:00/2:36r...9 7,302m 1:59.1

RA14 - 1/2/3/4/3/2/1 (W2S4) - RowAlong Community
app.erg.zone/w/qpQFr_WXQFayA…

View workout
01/05/23 v400m/1:14r...9 2,400m 2:08.1

Warm up plus weights
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01/04/23 v600m/1:48r...3 1,800m 2:13.9

Post workout c/d
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01/04/23 v4:00/2:28r...7 9,606m 2:08.0

RA13 - 5x7mins (W2S3) - RowAlong Community
app.erg.zone/w/EiX-ClycSYagur4QqV-…

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01/04/23 v400m/1:03r...9 2,400m 2:07.3

Warm up plus weights
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01/03/23 v4:00/1:30r...10 9,666m 1:57.9

RA12 8 x 4 mins W2S2 - RowAlong Community
app.erg.zone/w/aGML9yAbR0CuNICt54j…

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01/03/23 v400m/1:04r...9 2,400m 2:07.4

Warm up plus weights
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View workout