Evan Williams

Log

Date Distance Time Pace Comments Action
02/07/25 357m 2:00.0 2:48.0

2min Cool Down
Cool Down
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02/07/25 9,641m 40:00.0 2:04.4

RA80 - 2 x 20min - 10KW7S5
HM32
Get used to working at tempo pace as you row for 20 minutes at a good hard pace.... twice. Not a…

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02/07/25 1,171m 6:00.0 2:33.7

4 + 2 min Warm Up
4+2 min Warm Up
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02/06/25 367m 2:00.0 2:43.4

2min Cool Down
Cool Down
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02/06/25 300m 1:01.5 1:42.5

Feb 25: 300m sprint
300m flat out!
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02/06/25 1,527m 6:50.1 2:14.2 View workout
02/06/25 300m 1:03.0 1:45.0

Feb 25: 300m sprint
300m flat out!
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02/06/25 2,265m 10:00.0 2:12.4

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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02/04/25 380m 2:00.0 2:37.8

2min Cool Down
Cool Down
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02/04/25 9,501m 40:00.0 2:06.3

RA80 - 2 x 20min - 10KW7S5
HM32 10KW7S5 - youtu.be/F1dGXXV01GQ

Get used to working…

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02/04/25 1,387m 6:00.0 2:09.7

5 min Warm Up + 1
5 min + 1:00 Warm Up
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01/29/25 2,000m 9:06.2 2:16.5

2K
2k Ski
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01/28/25 369m 2:00.0 2:42.6

2min Cool Down
Cool Down
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01/28/25 5,000m 20:17.2 2:01.7

Jan 25: 5k sprint
5k as fast as you can!
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01/28/25 1,371m 6:00.0 2:11.2

5 min Warm Up + 1
5 min + 1:00 Warm Up
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01/27/25 2,000m 8:57.7 2:14.4

2K
2k Ski
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01/26/25 3,939m 20:00.0 2:32.3

20min UT2
18-22 SPM @ <=70% MHR (<=116bpm)
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01/26/25 2,887m 11:44.5 2:02.0

Jan 25: 5k sprint
5k as fast as you can!
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01/26/25 136m 0:58.4 3:34.7

Jan 25: 5k sprint
5k as fast as you can!
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01/26/25 2,297m 10:00.0 2:10.6

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