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Ian Bee

Log

Date Workout Score Ave Comments Action
11/04/23 47:46 11,020m 2:10.0 View workout
11/03/23 4:39 1,027m 2:15.8

Slow Steady State
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11/03/23 v1000m/0:32r...7 7,000m 2:07.8

Recovery
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11/03/23 20:00 4,959m 2:00.9

RA5K Plan W3S5 - 20mins 24spm
🚣 Week 3 Session 5 is 20 mins at 24 strokes per minute 🚣‍♀️ View workout

11/03/23 v400m/0:44r...9 2,400m 2:04.7

Warm up plus weights
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11/02/23 v428m/r...1 428m 2:22.0

Post workout c/d
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11/02/23 10000m 39:20.3 1:58.0

10k target pace
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11/02/23 v400m/0:49r...1 400m 2:15.6

Warm up plus weights
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 View workout
11/02/23 v1000m/0:51r...7 7,000m 2:08.6

Recovery
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11/02/23 30:00 7,233m 2:04.4

RA5K Plan W3S4 - 30min Rate Pyramid - RowAlong Community
app.erg.zone/w/pN_JP…

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11/02/23 v400m/1:02r...9 2,400m 2:04.9

Warm up plus weights
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11/01/23 v1000m/0:52r...6 5,212m 2:08.1

Recovery
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11/01/23 20x1:00/1:00r 5,074m 1:58.2

RA5K Plan W3S3 - 20 x 1 min - RowAlong Community
app.erg.zone/w/8iEmoQXdSWq-G…

 View workout
11/01/23 v400m/0:54r...9 2,400m 2:04.6

Warm up plus weights
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 View workout
10/31/23 v1000m/0:29r...7 7,000m 2:09.6

Recovery
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10/31/23 30:00 7,259m 2:03.9

RA5K Plan W3S2 - 30 mins (Power Strokes) - RowAlong Community
app.erg.zone/w/…

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10/31/23 v400m/1:05r...9 2,400m 2:05.0

Warm up plus weights
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 View workout
10/30/23 v1000m/0:32r...6 6,000m 2:07.8

Recovery
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10/30/23 5x5:00/2:00r 6,636m 1:53.0

RA5K Plan W3S1 - 5x5mins - RowAlong Community
app.erg.zone/w/-j6Tjj-FTUORmrXx…

 View workout
10/30/23 v400m/1:02r...9 2,400m 2:04.0

Warm up plus weights
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10/29/23 1:03 228m 2:20.1 View workout
10/29/23 30:24 7,012m 2:10.1 View workout
10/28/23 5:03 1,138m 2:13.3 View workout
10/28/23 43:14 10,013m 2:09.5 View workout
10/27/23 21097m 1:30:40.7 2:08.9

HM week - paddle (Tu/Fr)
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