Evan Williams

Log

Date Workout Score Ave Comments Action
03/19/25 2:00 384m 2:36.2

2min Cool Down
Cool Down
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03/19/25 v100m/0:30r...4 2,400m 1:55.4

Mar 25: Sprints,30s rests
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03/19/25 v2:00/r...15 2,269m 2:12.2

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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03/17/25 2:00 374m 2:40.4

2min Cool Down
Cool Down
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03/17/25 8500m 35:19.5 2:04.6

Pete Plan: Wk8-S1
8500, 2:05@23
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03/17/25 v4:00/0:05r...2 1,205m 2:29.3

4 + 2 min Warm Up
4+2 min Warm Up
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03/15/25 2:00 370m 2:42.1

2min Cool Down
Cool Down
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03/15/25 8000m 33:25.5 2:05.3

Pete Plan: Wk7-S3
8000m
Try and speed up for last 2k
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03/15/25 v4:00/0:05r...2 1,172m 2:33.5

4 + 2 min Warm Up
4+2 min Warm Up
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03/12/25 2:00 360m 2:46.6

2min Cool Down
Cool Down
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03/12/25 7x500m/2:00r 13:04.1 1:52.0

Pete Plan: Wk7-S2
7 x 500m / 2 min rest
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03/12/25 v2:00/r...15 2,286m 2:11.2

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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03/10/25 2:00 364m 2:44.8

2min Cool Down
Cool Down
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03/10/25 8000m 33:28.4 2:05.5

Pete Plan: Wk7-S1
8000m
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03/10/25 v4:00/0:05r...2 1,175m 2:33.1

4 + 2 min Warm Up
4+2 min Warm Up
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03/08/25 2:00 374m 2:40.4

2min Cool Down
Cool Down
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03/08/25 8000m 34:46.2 2:10.3

Pete Plan: Wk7-S1
8000m
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03/08/25 v4:00/0:05r...2 1,138m 2:38.1

4 + 2 min Warm Up
4+2 min Warm Up
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03/06/25 2:00 365m 2:44.3

2min Cool Down
Cool Down
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03/06/25 7500m 31:24.6 2:05.6

Pete Plan: Wk6-S3
7500m
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03/06/25 v4:00/0:05r...2 1,174m 2:33.3

4 + 2 min Warm Up
4+2 min Warm Up
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03/04/25 2:00 341m 2:55.9

2min Cool Down
Cool Down
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03/04/25 3x2000m/4:00r 24:12.5 2:01.0

Pete Plan: Wk6-S2
3 x 2000/ 4min rest
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03/04/25 v1:00/r...6 1,388m 2:09.6

5 min Warm Up + 1
5 min + 1:00 Warm Up
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03/03/25 40:00 8,212m 2:26.1

40min UT2
18-22 SPM @ <=70% MHR (<=116bpm)
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