Evan Williams

Log

Date Distance Time Pace Comments Action
12/10/23 1,173m 6:00.0 2:33.4

4 + 2 min Warm Up
4+2 min Warm Up
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12/08/23 9,073m 40:00.0 2:12.2 View workout
12/07/23 386m 2:00.0 2:35.4

2min Cool Down
Cool Down
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12/07/23 4,000m 15:12.2 1:54.0

Pete Plan: Wk11-S2
8 x 500m / 2 min rest
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12/07/23 2,260m 10:00.0 2:12.7

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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12/06/23 8,916m 40:00.0 2:14.5 View workout
11/28/23 379m 2:00.0 2:38.3

2min Cool Down
Cool Down
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11/28/23 8,000m 34:04.7 2:07.7

Pete Plan: Wk10-S4
8000m
Target First 6k 2:06 @22spm then 2:05@23 and finally 2:04@24
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11/28/23 1,195m 6:00.0 2:30.6

4 + 2 min Warm Up
4+2 min Warm Up
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11/27/23 363m 2:00.0 2:45.2

2min Cool Down
Cool Down
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11/27/23 8,000m 33:50.4 2:06.9

Pete Plan: Wk10-S4
8000m
Target First 6k 2:06 @22spm then 2:05@23 and finally 2:04@24
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11/27/23 1,205m 6:00.0 2:29.3

4 + 2 min Warm Up
4+2 min Warm Up
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11/26/23 380m 2:00.0 2:37.8

2min Cool Down
Cool Down
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11/26/23 8,000m 35:00.8 2:11.3

Pete Plan: Wk10-S4
8000m
Target First 6k 2:06 @22spm then 2:05@23 and finally 2:04@24
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11/26/23 1,282m 6:00.0 2:20.4

4 + 2 min Warm Up
4+2 min Warm Up
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11/13/23 351m 2:00.0 2:50.9

2min Cool Down
Cool Down
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11/13/23 10,000m 41:58.9 2:05.9

Wk11-S1
10000m!
Target 2:05@23
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11/13/23 1,214m 6:00.0 2:28.2

4 + 2 min Warm Up
4+2 min Warm Up
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11/09/23 349m 2:00.0 2:51.9

2min Cool Down
Cool Down
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11/09/23 3,500m 13:10.8 1:52.9

Pete Plan: Wk10-S5
7 x 500m / 2 min rest
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