Evan Williams

Log

Date Workout Score Ave Comments Action
04/22/25 2:00 353m 2:49.9

2min Cool Down
Cool Down
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04/22/25 9500m 40:32.9 2:08.0

Pete Plan: Wk10-S1
9500m
Target 2:07@23
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04/22/25 v4:00/0:05r...2 1,121m 2:40.5

4 + 2 min Warm Up
4+2 min Warm Up
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04/20/25 8000m 33:43.5 2:06.4

Pete Plan: Wk9-S3
8000m
Target 2:07 @24spm
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04/20/25 v4:00/0:05r...2 1,193m 2:30.8

4 + 2 min Warm Up
4+2 min Warm Up
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04/14/25 2:00 359m 2:47.1

2min Cool Down
Cool Down
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04/14/25 4x800m/2:00r 12:35.8 1:58.0

Pete Plan: Wk9-S2
4x800m/ 2r
Target 1:55
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04/14/25 v1:00/r...18 2,316m 2:09.5

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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04/12/25 5:00 1,129m 2:12.8

5min
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04/02/25 2:00 368m 2:43.0

2min Cool Down
Cool Down
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04/02/25 9000m 39:15.7 2:10.8

Pete Plan: Wk9-S1
9000m
Target 2:05 @ 24
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04/01/25 2000m 9:07.8 2:16.9

2K
2k Ski
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03/29/25 2:00 382m 2:37.0

2min Cool Down
Cool Down
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03/29/25 8000m 33:26.8 2:05.4

Pete Plan: Wk8-S3
8000m
2:05 per 2k @24
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03/29/25 v4:00/0:05r...2 1,193m 2:30.8

4 + 2 min Warm Up
4+2 min Warm Up
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03/26/25 2:00 377m 2:39.1

2min Cool Down
Cool Down
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03/26/25 4x1500m/3:00r 24:14.8 2:01.2

Pete Plan: Wk8-S2
4x1500m/3min rest (2:00@30)
Also: Wk11-S5 Wk12-S2
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03/26/25 v1:00/r...18 2,318m 2:09.4

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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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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