Ian Bee

Log

Date Workout Score Ave Comments Action
12/26/22 v600m/0:18r...1 600m 2:21.3

Post workout c/d
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12/26/22 21097m 1:27:38.3 2:04.6

HM week
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12/24/22 v1000m/1:17r...7 7,000m 2:05.9

Saturday recovery
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12/23/22 v1000m/0:47r...3 3,000m 2:10.8

Saturday recovery
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12/23/22 v5:00/1:30r...10 6,705m 1:56.3

500m W3S5
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12/23/22 350m 1:11.0 1:41.4

Sprint steps 350
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12/23/22 v400m/0:46r...9 2,400m 2:05.3

Warm up plus weights
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12/22/22 v600m/0:57r...2 1,200m 2:13.2

Post workout c/d
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12/22/22 v5:00/1:30r...6 11,703m 2:08.1

500m W3S4
30sec at 500m pace – straight into 19:30 at 18spm 2K+20-22
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12/22/22 350m 1:09.7 1:39.5

Sprint steps 350
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12/22/22 v400m/1:17r...9 2,400m 2:08.2

Warm up plus weights
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12/21/22 v600m/0:05r...1 600m 2:12.7

Post workout c/d
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12/21/22 v10:00/1:30r...22 8,699m 2:00.7

500m W3S3
1min on 1min off x 5 – 4 times. At 20/22/24/22/20 spm
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12/21/22 v400m/0:44r...9 2,400m 2:06.7

Warm up plus weights
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12/20/22 v600m/0:48r...3 1,800m 2:12.6

Post workout c/d
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12/20/22 v10:00/1:30r...5 10,650m 2:06.7

500m W3S2
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12/20/22 350m 1:10.8 1:41.1

Sprint steps 350
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12/20/22 v400m/1:02r...9 2,400m 2:06.0

Warm up plus weights
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12/19/22 v1000m/0:45r...4 3,308m 2:09.6

Saturday recovery
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12/19/22 3x4:00/2:00r 3,124m 1:55.2

RA5K Plan W1S1 - 6 x 4 mins - Free RowAlong Sessions
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12/19/22 v10:00/1:30r...5 2,783m 2:02.1

500m W3S1
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12/19/22 v10:00/1:30r...3 2,544m 2:05.7

500m W3S1
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12/19/22 300m 0:59.9 1:39.8

Sprint steps 300
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12/19/22 v400m/1:18r...9 2,400m 2:03.1

Warm up plus weights
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12/18/22 v600m/1:00r...1 600m 1:57.7

Post workout c/d
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