Ian Bee

Log

Date Workout Score Ave Comments Action
10/21/22 v5:00/2:24r...22 6,784m 1:59.3

RA55 - 20x1min - 10kW2S5
10kW2S5 - youtu.be/zOOFUfh5BSk

Row each interval at max po…

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10/21/22 v400m/0:44r...9 2,400m 2:05.6

Warm up plus weights
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10/20/22 v1000m/1:04r...4 4,000m 2:11.3

Saturday recovery
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10/20/22 v4:00/1:27r...5 9,136m 2:08.0

RA54 - 3 x 11 mins 10kW2S4 - Free RowAlong Sessions
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10/20/22 v400m/0:57r...9 2,400m 2:06.4

Warm up plus weights
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10/19/22 v600m/1:14r...3 1,800m 2:11.3

Post workout c/d
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10/19/22 v4:00/1:17r...8 10,152m 2:04.1

RA53 - 12min x 3 - 10kW2S3 - Free RowAlong Sessions
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10/19/22 v400m/0:44r...9 2,400m 2:07.5

Warm up plus weights
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10/18/22 v1000m/1:12r...4 3,513m 2:13.3

Saturday recovery
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10/18/22 v4:00/1:30r...3 9,593m 2:08.2

RA52 - 35mins 20spm - 10kW2S2 - Free RowAlong Sessions
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10/18/22 v400m/0:49r...9 2,400m 2:06.2

Warm up plus weights
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10/17/22 v600m/0:04r...1 600m 2:12.4

Post workout c/d
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10/17/22 v4:00/1:45r...17 12,213m 2:05.2

RA49 - 3 x 15min - 10kW2S1
10kW2S1 - youtu.be/8frt-fHlNXk

You don’t have to d…

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10/17/22 v400m/0:56r...9 2,400m 2:04.8

Warm up plus weights
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10/16/22 30:21 6,504m 2:20.0

Slow Steady State
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10/15/22 v1000m/0:32r...4 3,118m 2:09.0

Saturday recovery
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10/15/22 v1000m/0:52r...7 7,000m 2:12.2

Saturday recovery
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10/14/22 v600m/1:34r...3 1,800m 2:10.6

Post workout c/d
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10/14/22 v4:00/1:02r...14 10,269m 2:08.5

500 m W1S5
3x 12min, 90r

1. 18spm , 2k+20
2. 20spm, 2k+18
3. 18spm, 2k+20
4. 20spm, 2k+18
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10/14/22 v400m/0:40r...9 2,400m 2:06.0

Warm up plus weights
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10/13/22 v600m/1:34r...4 2,400m 2:11.8

Post workout c/d
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10/13/22 v4:00/1:02r...22 6,966m 2:00.5

500m W1S4
Pain.
1m max, 1m active recovery; 20 reps
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10/13/22 v400m/0:53r...9 2,400m 2:06.6

Warm up plus weights
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10/12/22 v600m/0:41r...2 1,200m 2:13.4

Post workout c/d
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10/12/22 v4:00/1:30r...3 12,456m 2:07.6

500m W1S3
Recovery session
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