Evan Williams

Log

Date Distance Time Pace Comments Action
10/26/23 9,000m 37:47.5 2:05.9

Pete Plan: Wk9-S1
9000m
Target 2:04.4 @ 23
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10/26/23 1,208m 6:00.0 2:29.0

4 + 2 min Warm Up
4+2 min Warm Up
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10/24/23 384m 2:00.0 2:36.2

2min Cool Down
Cool Down
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10/24/23 6,000m 24:01.1 2:00.0

Pete Plan: Wk8-S2
4x1500m/3min rest (2:00@28)
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10/24/23 1,392m 6:00.0 2:09.3

5 min Warm Up + 1
5 min + 1:00 Warm Up
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10/23/23 358m 2:00.0 2:47.5

2min Cool Down
Cool Down
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10/23/23 8,500m 35:27.0 2:05.1

Pete Plan: Wk8-S1
8500, 2:05@23
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10/23/23 1,234m 6:00.0 2:25.8

4 + 2 min Warm Up
4+2 min Warm Up
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10/10/23 385m 2:00.0 2:35.8

2min Cool Down
Cool Down
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10/10/23 8,000m 33:09.8 2:04.3

Pete Plan: Wk8-S3
8000m
2:04 per 2k @23
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10/10/23 1,213m 6:00.0 2:28.3

4 + 2 min Warm Up
4+2 min Warm Up
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10/09/23 373m 2:00.0 2:40.8

2min Cool Down
Cool Down
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10/09/23 6,000m 24:02.9 2:00.2

Pete Plan: Wk8-S2
4x1500m/3min rest (2:01@26)
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10/09/23 2,277m 10:00.0 2:11.7

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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10/09/23 1,714m 8:00.0 2:20.0

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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10/08/23 351m 2:00.0 2:50.9

2min Cool Down
Cool Down
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10/08/23 8,500m 35:15.4 2:04.4

Pete Plan: Wk8-S1
8500, 2:05@23
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10/08/23 1,208m 6:00.0 2:29.0

4 + 2 min Warm Up
4+2 min Warm Up
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10/05/23 307m 2:00.0 3:15.4

2min Cool Down
Cool Down
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10/05/23 9,000m 40:49.9 2:16.1

Pete Plan: Wk9-S1
9000m
Target 2:04.4 @ 23
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