Ian Bee

Log

Date Workout Score Ave Comments Action
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
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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…

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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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01/02/23 v600m/1:54r...4 2,400m 2:11.5

Post workout c/d
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01/02/23 v4:00/1:15r...7 10,664m 2:09.4

RA11 - 40 mins 18spm W2S1
youtu.be/W_EtBQthzO0

A fitness building rowing workout wh…

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01/02/23 v400m/0:51r...9 2,400m 2:06.2

Warm up plus weights
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01/01/23 5x202m/1:01r 3:47.7 1:52.7

202,3:R1:01
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01/01/23 v400m/1:03r...4 1,150m 2:13.3

Warm up plus weights
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12/31/22 v600m/0:52r...8 4,800m 2:07.3

Post workout c/d
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12/31/22 20:26 5,014m 2:02.2

Hour TT
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