Ian Bee

Log

Date Workout Score Ave Comments Action
11/13/22 6x0:30/0:30r 688m 2:10.8

Sunday stretch
30s paddle/30s light weights
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11/13/22 10:06 2,158m 2:20.5

Slow Steady State
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11/12/22 v600m/0:43r...4 2,400m 2:13.8

Post workout c/d
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11/12/22 v2000m/2:00r...4 5,000m 1:52.7

Nov 2022 - The FM Waterfall - CTC Members
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11/12/22 v400m/0:57r...9 2,400m 2:08.2

Warm up plus weights
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11/11/22 v600m/1:08r...3 1,800m 2:14.8

Post workout c/d
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11/11/22 v4:00/1:30r...6 11,126m 2:09.4

W2S5 500m
40 mins alternating 20 and 18spm every 10 minutes
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11/11/22 v400m/0:47r...9 2,400m 2:07.5

Warm up plus weights
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11/10/22 v1000m/0:42r...5 5,000m 2:10.2

Saturday recovery
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11/10/22 v4:00/1:30r...32 4,715m 1:54.5

500m W2S4
(20sec/20sec x 10) x 3 with 3 minute rests – All at max pace
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11/10/22 v400m/1:17r...9 2,400m 2:07.6

Warm up plus weights
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11/09/22 v600m/0:45r...2 1,200m 2:16.5

Post workout c/d
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11/09/22 v4:00/1:30r...3 12,188m 2:10.4

500m W2S3
Recovery session
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11/09/22 v400m/0:47r...9 2,400m 2:07.3

Warm up plus weights
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11/08/22 v600m/0:04r...1 600m 2:15.8

Post workout c/d
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11/08/22 v1000m/0:50r...7 6,126m 2:10.6

Saturday recovery
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11/08/22 v10:00/1:05r...15 5,387m 1:59.7

500m W2S2
4 x 1min/1min + 4 x 30sec/30sec + 4 x 15sec/15sec increasing pace
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11/08/22 v400m/0:54r...9 2,400m 2:06.8

Warm up plus weights
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11/07/22 v1000m/0:45r...5 5,000m 2:11.2

Saturday recovery
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11/07/22 v4:00/1:02r...7 7,876m 2:05.6

500m W2S1
7x 5m, 1r, 22spm, 2k+16
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11/07/22 v400m/1:09r...9 2,400m 2:05.5

Warm up plus weights
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11/05/22 5:01 1,149m 2:11.1 View workout
11/05/22 2000m 7:39.8 1:54.9

Nov 2022 - The FM Waterfall - CTC Members
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11/05/22 v2000m/2:00r...4 5,000m 2:05.3

Nov 2022 - The FM Waterfall - CTC Members
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11/04/22 v314m/r...1 314m 2:26.4

Post workout c/d
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