Evan Williams

Log

Date Workout Score Ave Comments Action
09/19/24 2:00 372m 2:41.2

2min Cool Down
Cool Down
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09/19/24 30:00 7,043m 2:07.7

30min slow pyramid
6x5min pyramids 20/22/24/22/20spm (2:12/08/04)
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09/19/24 v4:00/0:05r...2 1,195m 2:30.6

4 + 2 min Warm Up
4+2 min Warm Up
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09/18/24 2:00 357m 2:48.0

2min Cool Down
Cool Down
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09/18/24 30:00 6,864m 2:11.1

RA 30/30-24
Row 18/20/22/20/18spm x 3 (changing rate every 2 minutes)
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09/18/24 v4:00/0:05r...2 1,165m 2:34.5

4 + 2 min Warm Up
4+2 min Warm Up
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09/16/24 2:00 322m 3:06.3

2min Cool Down
Cool Down
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09/16/24 v2:00/r...20 6,659m 2:15.1

RA 30/30-23
Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pa…

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09/16/24 v4:00/0:05r...2 1,202m 2:29.7

4 + 2 min Warm Up
4+2 min Warm Up
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09/14/24 2:00 368m 2:43.0

2min Cool Down
Cool Down
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09/14/24 30:00 6,976m 2:09.0

RA 30/30-22
Row a simple 30 minutes at 20spm. The intention is to row around 2K+15 pace.
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09/14/24 v4:00/0:05r...2 1,183m 2:32.1

4 + 2 min Warm Up
4+2 min Warm Up
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09/11/24 2:00 355m 2:49.0

2min Cool Down
Cool Down
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09/11/24 30:00 7,036m 2:07.9

RA 30/30-21
4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end.

Get a great rowing workout by ro…

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09/11/24 v4:00/0:05r...2 1,183m 2:32.1

4 + 2 min Warm Up
4+2 min Warm Up
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09/09/24 2:00 349m 2:51.9

2min Cool Down
Cool Down
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09/09/24 v4:00/r...12 6,942m 2:09.6

RA 30/30-20
Start slow then increase pace as you row for 4 3 2 1 minutes 3 times, going through 18/20/22/24spm

➔Pace Guide = S…

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09/09/24 v4:00/0:05r...2 1,168m 2:34.1

4 + 2 min Warm Up
4+2 min Warm Up
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09/07/24 2:00 338m 2:57.5

2min Cool Down
Cool Down
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09/07/24 30:00 6,923m 2:10.0

RA 30/30-19
HM24
youtu.be/lJ192HN-Ics

Split the 30 minutes into 6 minute chunks…

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09/07/24 v4:00/0:05r...2 1,055m 2:50.6

4 + 2 min Warm Up
4+2 min Warm Up
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09/02/24 2:00 353m 2:49.9

2min Cool Down
Cool Down
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09/02/24 30:00 6,850m 2:11.3

RA 30/30-18
Row the 30 minutes at 18spm at 2K+20-22 pace, but every 5 minutes, take 5 power strokes
🚣BOTTOM Tier row on my Intens…

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09/02/24 v4:00/0:05r...2 1,165m 2:34.5

4 + 2 min Warm Up
4+2 min Warm Up
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08/28/24 2:00 357m 2:48.0

2min Cool Down
Cool Down
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