Ian Bee

Log

Date Workout Score Ave Comments Action
09/23/22 v1:00/0:30r...22 2,461m 2:03.9

RA51 - 3 x 20x 20s/20s - 10kW1S5 (prt2)
10KW1S5 - youtu.be/JDbsLUvLgJg

Row the 6:40…

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09/23/22 v5:00/2:50r...41 4,510m 2:01.9

RA51 - 3 x 20x 20s/20s - 10kW1S5 (prt1)
10KW1S5 - youtu.be/JDbsLUvLgJg

Row the 6:40…

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09/23/22 v400m/1:11r...9 2,400m 2:06.0

Warm up plus weights
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09/22/22 v600m/1:14r...5 3,000m 2:10.7

Post workout c/d
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09/22/22 v4:00/1:02r...5 9,802m 2:08.5

RA48 - 3 x 12mins - Full Workout - 10kW1S4 - Free RowAlong Sessions
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09/22/22 v400m/0:59r...9 2,400m 2:07.6

Warm up plus weights
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09/21/22 v1000m/0:58r...4 4,000m 2:11.1

Saturday recovery
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09/21/22 v4:00/1:59r...12 10,939m 2:06.1

RA47 - 40 minute push pace - 10KW1S3
10KW1S3 - youtu.be/vkUUCZN4xM0

Start at 2k+25…

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09/21/22 v400m/0:50r...8 2,150m 2:07.3

Warm up plus weights
erg.zone

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09/20/22 v600m/1:14r...6 3,600m 2:11.4

Post workout c/d
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09/20/22 v4:00/1:53r...3 8,445m 2:07.8

RA50 - 30mins 20spm - 10KW1S2 - Free RowAlong Sessions
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09/20/22 v400m/0:44r...9 2,400m 2:06.7

Warm up plus weights
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09/19/22 v600m/0:06r...1 600m 2:15.1

Post workout c/d
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09/19/22 v4:00/1:23r...7 13,018m 2:09.0

RA46 - 5 x 10min /90sec - 10KW1S1 - Free RowAlong Sessions
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09/19/22 v400m/1:11r...9 2,400m 2:07.3

Warm up plus weights
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09/18/22 26:34 6,009m 2:12.6 View workout
09/17/22 v408m/r...1 408m 2:40.4

Post workout c/d
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09/17/22 21097m 1:25:56.7 2:02.2

HM - push pace
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09/17/22 v400m/0:54r...1 400m 2:13.1

Warm up plus weights
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09/16/22 v1000m/0:42r...4 3,606m 2:11.9

Saturday recovery
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09/16/22 v5:00/1:30r...10 6,585m 1:58.4

500m W3S5
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09/16/22 v400m/0:48r...9 2,400m 2:07.8

Warm up plus weights
erg.zone

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09/15/22 v600m/0:03r...4 2,400m 2:13.7

Post workout c/d
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09/15/22 v5:00/1:30r...6 11,595m 2:09.3

500m W3S4
30sec at 500m pace – straight into 19:30 at 18spm 2K+20-22
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09/15/22 v400m/0:57r...9 2,400m 2:08.2

Warm up plus weights
erg.zone

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