Ian Bee

Log

Date Workout Score Ave Comments Action
08/04/22 v400m/0:55r...9 2,400m 2:07.7

Warm up plus weights
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08/03/22 v600m/0:50r...4 2,400m 2:14.9

Post workout c/d
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08/03/22 v4:00/2:11r...22 6,525m 1:59.5

RA78 - 20 x 1 mins - 10KW7S3 - Free RowAlong Sessions
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08/03/22 v400m/0:58r...9 2,400m 2:08.0

Warm up plus weights
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08/02/22 v4:00/2:13r...14 15,823m 2:08.9

RA77 - 60 minute rate ladder - 10KW7S2
10KW7S2 - youtu.be/Ok39loOrme0

Change stroke…

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08/02/22 v400m/0:53r...9 2,400m 2:08.2

Warm up plus weights
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08/01/22 v436m/r...1 436m 2:26.2

Post workout c/d
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08/01/22 v4:00/1:45r...14 10,498m 2:00.0

RA76 - 12 x 3 mins - 10KW7S1 - Free RowAlong Sessions
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08/01/22 v400m/1:51r...9 2,400m 2:08.1

Warm up plus weights
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07/31/22 15:03 3,219m 2:20.3

Slow Steady State
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07/30/22 v1000m/0:59r...10 10,000m 2:09.1

Saturday recovery
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07/29/22 v600m/0:41r...4 2,400m 2:15.3

Post workout c/d
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07/29/22 v4:00/1:02r...14 10,206m 2:09.3

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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07/29/22 v400m/0:48r...9 2,400m 2:08.3

Warm up plus weights
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07/28/22 v600m/0:50r...4 2,119m 2:13.8

Post workout c/d
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07/28/22 v4:00/1:02r...22 6,988m 2:00.2

500m W1S4
Pain.
1m max, 1m active recovery; 20 reps
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07/28/22 v400m/1:06r...9 2,400m 2:08.1

Warm up plus weights
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07/27/22 v600m/0:54r...2 1,200m 2:16.1

Post workout c/d
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07/27/22 v4:00/1:30r...3 12,335m 2:08.9

500m W1S3
Recovery session
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07/27/22 v400m/0:52r...9 2,400m 2:07.8

Warm up plus weights
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07/26/22 v600m/0:43r...10 6,000m 2:11.5

Post workout c/d
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07/26/22 v4:00/1:02r...50 4,856m 2:03.5

500m W1S2
3 rounds of tabata.
20s max/10s active recovery x8 reps; 3r
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07/26/22 v400m/1:01r...9 2,400m 2:08.6

Warm up plus weights
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07/25/22 v600m/0:58r...4 2,122m 2:12.0

Post workout c/d
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07/25/22 v4:00/1:02r...14 10,206m 2:09.3

500m W1S1
4x 9m, 1r

3m each on:
1. 15spm, 2k+24
2. 18spm, 2k+20
3. 20spm, 2k+18
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