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Evan Williams

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
07/24/24	375m	2:00.0	2:40.0	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
07/24/24	6,942m	30:00.0	2:09.6	RowErg	Hwt	RA 30/30-5 A massive endorphin rush is the reward for getting through this row. Change every three minutes through 18/20/22/24/26spm…	View workout
07/24/24	1,158m	6:00.0	2:35.4	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
07/22/24	371m	2:00.0	2:41.7	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
07/22/24	6,775m	30:00.0	2:12.8	RowErg	Hwt	RA 30/30-4 Slow it down but keep it interesting by changing the stroke rate between 18 and 20spm every 5 minutes. 🚣A BOTTOM inte…	View workout
07/22/24	1,206m	6:00.0	2:29.2	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
07/16/24	341m	2:00.0	2:55.9	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
07/16/24	6,831m	30:00.0	2:11.7	RowErg	Hwt	RA 30/30-3 youtu.be/NO_tgz2mHT4 Row two minutes soft, then 1 minute HARD! A…	View workout
07/16/24	1,131m	6:00.0	2:39.1	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
07/09/24	376m	2:00.0	2:39.5	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
07/09/24	6,672m	30:00.0	2:14.8	RowErg	Hwt	RA 30/30-2 HM31 youtu.be/wJnNA8OWKB0 Row for 30 minutes at 18 strokes per minut…	View workout
07/09/24	1,075m	6:00.0	2:47.4	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
07/07/24	369m	2:00.0	2:42.6	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
07/07/24	6,903m	30:00.0	2:10.3	RowErg	Hwt	RA 30/30-1 youtu.be/yN4VTVkk_QU Row 3mins at 24spm / 2k+12 then 3mins at 20spm /2k…	View workout
07/07/24	1,237m	6:00.0	2:25.5	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
06/28/24	376m	2:00.0	2:39.5	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
06/28/24	6,950m	30:00.0	2:09.4	RowErg	Hwt	RA 30/30-1 youtu.be/yN4VTVkk_QU Row 3mins at 24spm / 2k+12 then 3mins at 20spm /2k…	View workout
06/28/24	1,155m	6:00.0	2:35.8	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
06/24/24	354m	2:00.0	2:49.4	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
06/24/24	6,768m	30:00.0	2:12.9	RowErg	Hwt	RA 30/30-19 HM24 youtu.be/lJ192HN-Ics Split the 30 minutes into 6 minute chunks…	View workout

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