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Ian Bee

Log

Date Workout Score Ave Comments Action
07/17/23 v4:00/1:45r...17 12,353m 2:03.8

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

You don’t have to d…

 View workout
07/17/23 v400m/1:08r...9 2,400m 2:04.3

Warm up plus weights
app.erg.zone

 View workout
07/16/23 31:24 7,106m 2:12.6 View workout
07/15/23 16235m 1:09:28.2 2:08.3

Half marathon
HM.....
app.erg.zone

 View workout
07/14/23 v600m/1:03r...3 1,800m 2:10.8

Post workout c/d
app.erg.zone

 View workout
07/14/23 v4:00/1:02r...14 10,576m 2:04.8

500 m W1S5
3x 12min, 90r

1. 18spm , 2k+20
2. 20spm, 2k+18
3. 18spm, 2k+20
4. 20spm, 2k+18
View workout

07/14/23 v400m/0:44r...9 2,400m 2:04.7

Warm up plus weights
app.erg.zone

 View workout
07/13/23 v600m/0:54r...3 1,800m 2:10.9

Post workout c/d
app.erg.zone

 View workout
07/13/23 v4:00/1:02r...22 7,153m 1:57.4

500m W1S4
Pain.
1m max, 1m active recovery; 20 reps
app.erg.zone

 View workout
07/13/23 v400m/1:21r...9 2,400m 2:06.6

Warm up plus weights
app.erg.zone

 View workout
07/12/23 v600m/0:03r...1 600m 2:14.4

Post workout c/d
app.erg.zone

 View workout
07/12/23 v4:00/1:30r...3 12,677m 2:05.4

500m W1S3
Recovery session
app.erg.zone

 View workout
07/12/23 v400m/0:43r...9 2,400m 2:05.2

Warm up plus weights
app.erg.zone

 View workout
07/11/23 v1000m/0:40r...7 6,506m 2:07.7

Saturday recovery
app.erg.zone

 View workout
07/11/23 v4:00/1:02r...50 5,058m 1:58.6

500m W1S2
3 rounds of tabata.
20s max/10s active recovery x8 reps; 3r
app.erg.zone

 View workout
07/11/23 v400m/1:00r...9 2,400m 2:05.1

Warm up plus weights
app.erg.zone

 View workout
07/10/23 v600m/1:12r...3 1,800m 2:14.1

Post workout c/d
app.erg.zone

 View workout
07/10/23 v4:00/1:02r...14 10,476m 2:06.0

500m W1S1
4x 9m, 1r

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

 View workout
07/10/23 v400m/1:08r...9 2,400m 2:05.9

Warm up plus weights
app.erg.zone

 View workout
07/09/23 9:09 2,027m 2:15.4 View workout
07/09/23 9x333m/1:00r 10:20.2 1:43.4

Jul 2023 - 9 x 333 = 2997 - CTC Members
app.erg.zone/w/U3Qk1YRQRwmAxjgSHIp1bQ…

 View workout
07/09/23 4:36 1,020m 2:15.6

Slow Steady State
app.erg.zone

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07/08/23 51:19 12,033m 2:07.9 View workout
07/07/23 1:26:42 20,221m 2:08.6 View workout
07/06/23 1:27:58 20,309m 2:09.9 View workout