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Evan Williams

Log

Date	Workout	Score	Ave	Type	Comments	Action
12/17/24	50:00	11,409m	2:11.4	RowErg	RA67 - 50 mins - 10KW5S2 10KW5S2 - youtu.be/oO1yO9wOHsI Row 50 minutes by alternating…	View workout
12/17/24	v4:00/0:05r...2	1,176m	2:33.0	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
12/15/24	2:00	363m	2:45.2	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
12/15/24	4x4:00/4:00r	4,142m	1:55.8	RowErg	Norwegian 4x4 Increase your VO2max app.erg.zone	View workout
12/15/24	v2:00/r...15	2,277m	2:11.7	RowErg	10min Hard row Warm Up 10mins warm up for a sprint/hard session app.erg.zone	View workout
12/14/24	5:00	1,050m	2:22.8	SkiErg	5min app.erg.zone	View workout
12/13/24	2:00	347m	2:52.9	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
12/13/24	v4:00/r...8	7,796m	2:03.1	RowErg	RA66 - 8min x 4 at 24spm - 10kW5S1 10KW5S1 - youtu.be/GChMVufnI4E Start off at a good…	View workout
12/13/24	v4:00/0:05r...2	1,106m	2:42.7	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
12/11/24	2:00	339m	2:56.9	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
12/11/24	v5:00/r...15	10,687m	2:06.3	RowErg	RA65 - 15 mins x 3 as 54321 - 10KW4S5 10KW4S5 - youtu.be/MHusYZSi0sg Row 5 min…	View workout
12/11/24	v4:00/0:05r...2	1,164m	2:34.6	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
12/09/24	2:00	359m	2:47.1	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
12/09/24	4x4:00/4:00r	4,101m	1:57.0	RowErg	Norwegian 4x4 Increase your VO2max app.erg.zone	View workout
12/09/24	v2:00/r...15	2,269m	2:12.2	RowErg	10min Hard row Warm Up 10mins warm up for a sprint/hard session app.erg.zone	View workout
12/07/24	2:00	364m	2:44.8	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
12/07/24	10x3:00/1:30r	7,556m	1:59.1	RowErg	RA63 - 10 x 3mins - 10kW4S3 10KW4S3 - youtu.be/Ipx4f2DgXls Row 10 x 3 mins at 26-28spm…	View workout
12/07/24	v1:00/r...6	1,356m	2:12.7	RowErg	5 min Warm Up + 1 5 min + 1:00 Warm Up app.erg.zone	View workout
12/06/24	30:00	6,194m	2:25.3	RowErg	30min UT2 18-22 SPM @ <=70% MHR (<=116bpm) app.erg.zone	View workout
12/06/24	v4:00/0:05r...2	1,143m	2:37.4	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
12/05/24	2:00	347m	2:52.9	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
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

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