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Evan Williams

Log

Date	Workout	Score	Ave	Type	Comments	Action
12/05/24	v1:00/1:15r...5	3,858m	1:56.6	RowErg	Dec 24 - Intervals - max distance Standing starts - record meters rowed. app.erg.zone	View workout
12/05/24	v2:00/r...15	2,254m	2:13.0	RowErg	10min Hard row Warm Up 10mins warm up for a sprint/hard session app.erg.zone	View workout
12/04/24	2:00	353m	2:49.9	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
12/04/24	v9:00/r...9	10,642m	2:06.8	RowErg	RA62 - 45 mins - 10KW4S2 HM15 10KW4S2 - youtu.be/yFSlD7M1sTw Row 9/8/7/6/5/4/3/2/1…	View workout
12/04/24	v4:00/0:05r...2	1,190m	2:31.2	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
12/02/24	2:00	333m	3:00.1	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
12/02/24	30:00	6,232m	2:24.4	RowErg	30min UT2 18-22 SPM @ <=70% MHR (<=116bpm) app.erg.zone	View workout
12/02/24	v4:00/0:05r...2	1,178m	2:32.8	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
12/01/24	2:00	337m	2:58.0	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
12/01/24	28:00	5,491m	2:32.9	RowErg	Norwegian 4x4 Increase your VO2max app.erg.zone	View workout
12/01/24	v1:00/r...6	1,351m	2:13.2	RowErg	5 min Warm Up + 1 5 min + 1:00 Warm Up app.erg.zone	View workout
11/29/24	30:00	6,129m	2:26.8	RowErg	30min UT2 18-22 SPM @ <=70% MHR (<=116bpm) app.erg.zone	View workout
11/29/24	v4:00/0:05r...2	1,196m	2:30.5	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
11/28/24	2:00	375m	2:40.0	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
11/28/24	v4:00/r...12	7,007m	2:08.4	RowErg	RA61 - 30min with Speed Bumps 10KW4S1 HM28 10KW4S1 - youtu.be/R4PvDso9998 Row 4…	View workout
11/28/24	1000m	3:46.3	1:53.1	RowErg	1K app.erg.zone	View workout
11/28/24	v1:00/r...6	1,387m	2:09.7	RowErg	5 min Warm Up + 1 5 min + 1:00 Warm Up app.erg.zone	View workout
11/26/24	2:00	389m	2:34.2	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
11/26/24	v10:00/2:01r...5	9,599m	2:05.0	RowErg	RA60 - 10/5/10/5/10 - 10kW3S5 HM11 10KW3S5 - youtu.be/C4pyvS0EXK8 Row 10 mins at 24…	View workout
11/26/24	v4:00/0:05r...2	1,159m	2:35.3	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
11/24/24	2:00	350m	2:51.4	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
11/24/24	30:00	6,636m	2:15.6	RowErg	RA59 - 30mins 18spm - 10kW3S4 HM21 10KW3S4 30min 18spm row at 2k+20-22 to recover and work on technique. Can you row it with…	View workout
11/24/24	v4:00/0:05r...2	1,168m	2:34.1	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
11/13/24	2:00	356m	2:48.5	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
11/13/24	40:00	9,297m	2:09.0	RowErg	RA47 - 40 minute push pace - 10KW1S3 10KW1S3 / 10KW3S3 Start at 2k+25 (23) pace. Increase pace 2 seconds every 4 minutes until th…	View workout

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