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Ian Bee

Log

Date Workout Score Ave Comments Action
11/08/23 v4:00/2:17r...12 9,223m 1:57.0

RA63 - 10 x 3mins - 10kW4S3 - RowAlong Community
app.erg.zone/w/w2yF3bUDTQG6L…

 View workout
11/08/23 v400m/0:49r...9 2,400m 2:03.8

Warm up plus weights
app.erg.zone

 View workout
11/07/23 v1000m/0:39r...2 2,000m 2:09.2

Recovery
app.erg.zone

 View workout
11/07/23 v4:00/1:42r...11 12,117m 2:06.2

RA62 - 45 mins - 10KW4S2
10KW4S2 - youtu.be/yFSlD7M1sTw

Row 9/8/7/6/5/4/3/2/1 with…

 View workout
11/07/23 v400m/1:02r...9 2,400m 2:04.7

Warm up plus weights
app.erg.zone

 View workout
11/06/23 v1000m/0:30r...5 5,000m 2:07.1

Recovery
app.erg.zone

 View workout
11/06/23 v4:00/1:22r...14 8,813m 2:02.5

RA61 - 30min with Speed Bumps 10KW4S1
10KW4S1 - youtu.be/R4PvDso9998

Row 4mins at 2…

 View workout
11/06/23 v400m/1:00r...9 2,400m 2:03.8

Warm up plus weights
app.erg.zone

 View workout
11/05/23 13:03 3,034m 2:09.0 View workout
11/05/23 13:38 3,077m 2:13.0 View workout
11/04/23 4:26 1,006m 2:12.5 View workout
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
app.erg.zone

 View workout
11/03/23 v1000m/0:32r...7 7,000m 2:07.8

Recovery
app.erg.zone

 View workout
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
app.erg.zone

 View workout
11/02/23 v428m/r...1 428m 2:22.0

Post workout c/d
app.erg.zone

 View workout
11/02/23 10000m 39:20.3 1:58.0

10k target pace
app.erg.zone

 View workout
11/02/23 v400m/0:49r...1 400m 2:15.6

Warm up plus weights
app.erg.zone

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

Recovery
app.erg.zone

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

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

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

Warm up plus weights
app.erg.zone

 View workout
11/01/23 v1000m/0:52r...6 5,212m 2:08.1

Recovery
app.erg.zone

 View workout
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
app.erg.zone

 View workout