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Evan Williams

Log

Date	Workout	Score	Ave	Type	Comments	Action
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
11/13/24	v4:00/0:05r...2	1,167m	2:34.2	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
11/10/24	2:00	380m	2:37.8	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
11/10/24	40:00	9,201m	2:10.4	RowErg	RA57 - 40 mins - 10kW3S2 HM34 10kW3S2 Change through 18/20/22/20/18/18/20/22/20/18spm Every four minutes. View workout
11/10/24	v4:00/0:05r...2	1,149m	2:36.6	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
11/07/24	2:00	364m	2:44.8	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
11/07/24	v5:00/r...10	9,648m	2:04.3	RowErg	RA56 - 8min x 5 at 24spm - 10kW3S1 10kW3S1 - youtu.be/ErYH4DTyUzM Row the first 5 m…	View workout
11/07/24	v4:00/0:05r...2	1,180m	2:32.5	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
11/05/24	2:00	411m	2:25.9	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
11/05/24	v1:00/1:01r...20	5,035m	1:59.1	RowErg	RA55 - 20x1min - 10kW2S5 10kW2S5 Row each interval at max power at 20 strokes per minute. Aim to get around 2k+5 pace if you c…	View workout
11/05/24	v1:00/r...6	1,234m	2:25.8	RowErg	5 min Warm Up + 1 5 min + 1:00 Warm Up app.erg.zone	View workout
11/03/24	2:00	374m	2:40.4	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
11/03/24	v11:00/1:16r...3	7,590m	2:10.4	RowErg	RA54 - 3 x 11 mins 10kW2S4 10kW2S4 Row 3 x 11 mins at 18/22/18spm with 1 minute rests. 18spm at 2k+18spm at 2k+14 …	View workout
11/03/24	v4:00/0:05r...2	1,194m	2:30.7	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout

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