Evan Williams

Log

Date Workout Score Ave Comments Action
02/04/25 v1:00/r...6 1,387m 2:09.7

5 min Warm Up + 1
5 min + 1:00 Warm Up
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01/29/25 2000m 9:06.2 2:16.5

2K
2k Ski
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01/28/25 2:00 369m 2:42.6

2min Cool Down
Cool Down
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01/28/25 5000m 20:17.2 2:01.7

Jan 25: 5k sprint
5k as fast as you can!
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01/28/25 v1:00/r...6 1,371m 2:11.2

5 min Warm Up + 1
5 min + 1:00 Warm Up
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01/27/25 2000m 8:57.7 2:14.4

2K
2k Ski
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01/26/25 20:00 3,939m 2:32.3

20min UT2
18-22 SPM @ <=70% MHR (<=116bpm)
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01/26/25 2887m 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 v2:00/r...15 2,297m 2:10.6

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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01/25/25 40:00 8,319m 2:24.2

40min UT2
18-22 SPM @ <=70% MHR (<=116bpm)
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01/25/25 v4:00/0:05r...2 1,175m 2:33.1

4 + 2 min Warm Up
4+2 min Warm Up
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01/23/25 2:00 348m 2:52.4

2min Cool Down
Cool Down
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01/23/25 4x4:00/4:00r 4,112m 1:56.7

Norwegian 4x4
Increase your VO2max
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01/23/25 v2:00/r...15 2,245m 2:13.6

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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01/22/25 2000m 9:00.5 2:15.1

2K
2k Ski
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01/21/25 2:00 375m 2:40.0

2min Cool Down
Cool Down
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01/21/25 5000m 20:08.8 2:00.8

Jan 25: 5k sprint
5k as fast as you can!
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01/21/25 v1:00/r...6 1,323m 2:16.0

5 min Warm Up + 1
5 min + 1:00 Warm Up
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01/20/25 2000m 9:11.5 2:17.8

2K
2k Ski
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01/19/25 2x30:00/2:00r 12,429m 2:24.8

60min UT2 (2x30min)
18-22 SPM @ <=70% MHR (<=116bpm)
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01/18/25 2000m 9:08.8 2:17.2

2K
2k Ski
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01/16/25 2:00 377m 2:39.1

2min Cool Down
Cool Down
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01/16/25 20x1:00/1:00r 5,120m 1:57.1

RA78 - 20 x 1 mins - 10KW7S3
10KW7S3 - youtu.be/Fyx6z2f678k
🚣20 x 1 min at 20spm with…

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01/16/25 v4:00/0:05r...2 1,133m 2:38.8

4 + 2 min Warm Up
4+2 min Warm Up
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