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Evan Williams

Log

Date	Workout	Score	Ave	Type	Comments	Action
10/16/24	v4:00/0:05r...2	1,146m	2:37.0	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
10/15/24	2:00	362m	2:45.7	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
10/15/24	30:00	6,869m	2:11.0	RowErg	RA50 - 30mins 20spm - 10KW1S2 10KW1S2 Row 30 mins at 20 strokes per minute at 2k+18 pace app.e…	View workout
10/15/24	v4:00/0:05r...2	1,163m	2:34.7	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
10/12/24	2:00	324m	3:05.1	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
10/12/24	5x10:00/1:30r	11,349m	2:12.1	RowErg	RA46 - 5 x 10min /90sec - 10KW1S1 HM29 10KW1S1 Row 5x10mims with 90second rests at 18/20/18/20/18spm View workout
10/12/24	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
10/02/24	2:00	350m	2:51.4	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
10/02/24	30:00	5,224m	2:52.2	RowErg	RA 30/30-30 No video yet. Row 30 seconds at 30spm and 2K pace then 30 seconds rest. Every 5 intervals, appraise wheth…	View workout
10/02/24	v1:00/r...6	1,354m	2:12.9	RowErg	5 min Warm Up + 1 5 min + 1:00 Warm Up app.erg.zone	View workout
09/30/24	2:00	374m	2:40.4	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
09/30/24	30:00	6,815m	2:12.0	RowErg	RA 30/30-29 30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark) ➔Pace Guide = 2K+20 (See below…	View workout
09/30/24	v4:00/0:05r...2	1,089m	2:45.2	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/28/24	2:00	371m	2:41.7	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
09/28/24	30:00	7,085m	2:07.0	RowErg	RA 30/30-17 30/30-28 A great standalone MAX EFFORT rowing workout. Start easy, and end up at MAX on the Intensity Pyramid by…	View workout
09/28/24	v4:00/0:05r...2	1,187m	2:31.6	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/25/24	2:00	376m	2:39.5	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
09/25/24	30:00	7,078m	2:07.1	RowErg	RA 30/30-27 This is a repeat of Day 21. My favourite row of the series. Get a great rowing workout by rowing up and down stro…	View workout
09/25/24	v4:00/0:05r...2	1,132m	2:39.0	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/23/24	2:00	384m	2:36.2	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
09/23/24	v5:00/r...10	6,816m	2:12.0	RowErg	RA 30/30-26 Boost your fitness and your technique by rowing 5 minutes at 20spm then 1 minute at 15spm - 5 times. 🚣BOTTOM Tier row…	View workout
09/23/24	v4:00/0:05r...2	1,095m	2:44.3	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/22/24	2:00	356m	2:48.5	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
09/22/24	v4:30/r...12	6,935m	2:09.7	RowErg	RA 30/30-25 Get the best of both worlds in this row by rowing slow, then a short sprint. 🚣MID Tier row on my Intensity Pyramid🚣&z…	View workout
09/22/24	v4:00/0:05r...2	1,150m	2:36.5	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout

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