Ian Bee

Log

Date Workout Score Ave Comments Action
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
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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
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09/14/22 v600m/0:07r...1 600m 2:17.3

Post workout c/d
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09/14/22 v10:00/1:30r...22 8,646m 2:01.4

500m W3S3
1min on 1min off x 5 – 4 times. At 20/22/24/22/20 spm
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09/14/22 v400m/0:44r...9 2,400m 2:06.4

Warm up plus weights
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09/13/22 v600m/1:10r...5 3,000m 2:12.3

Post workout c/d
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09/13/22 v10:00/1:30r...5 10,618m 2:07.1

500m W3S2
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09/13/22 v400m/0:50r...9 2,400m 2:06.0

Warm up plus weights
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09/12/22 v600m/1:10r...6 3,600m 2:12.9

Post workout c/d
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09/12/22 v10:00/1:30r...26 6,909m 2:01.5

500m W3S1
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09/12/22 v400m/1:23r...9 2,400m 2:06.3

Warm up plus weights
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09/10/22 v515m/r...1 515m 2:43.6

Post workout c/d
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09/10/22 42195m 2:59:18.5 2:07.4

FM
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09/10/22 v400m/1:11r...1 400m 2:15.0

Warm up plus weights
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09/09/22 v1000m/0:48r...5 5,000m 2:13.1

Saturday recovery
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09/09/22 v4:00/1:30r...17 8,434m 2:08.0

RA 21 - 30mins rate sawtooth W3S5 - Free RowAlong Sessions
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09/09/22 v400m/0:55r...9 2,400m 2:07.6

Warm up plus weights
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09/08/22 v600m/1:16r...6 3,222m 2:13.3

Post workout c/d
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09/08/22 v4:00/2:17r...5 8,947m 2:00.7

RA20 12/10/8 (W3S4) - Free RowAlong Sessions
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09/08/22 v400m/0:58r...9 2,400m 2:09.6

Warm up plus weights
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09/07/22 v600m/1:19r...4 2,400m 2:13.8

Post workout c/d
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