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Evan Williams

Log

Date	Workout	Score	Ave	Type	Comments	Action
08/28/24	30:00	7,023m	2:08.1	RowErg	RA 30/30-17 A great standalone MAX EFFORT rowing workout. Start easy, and end up at MAX on the Intensity Pyramid by increasin…	View workout
08/28/24	v4:00/0:05r...2	1,092m	2:44.8	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/25/24	2:00	363m	2:45.2	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
08/25/24	30:00	6,946m	2:09.5	RowErg	RA 30/30-16 Rise up through some stroke rates every 5 minutes in this fitness building 30 minute row 🚣BOTTOM intensity Workout🚣&z…	View workout
08/25/24	v4:00/0:05r...2	1,108m	2:42.4	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/23/24	2:00	358m	2:47.5	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
08/23/24	30:00	6,991m	2:08.7	RowErg	RA 30/30-15 - Bon Jovi Day!! We're Half Way there! Push the pace at 20 stroke per minute by a couple of seconds. I know!…	View workout
08/23/24	v4:00/0:05r...2	1,136m	2:38.4	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/21/24	2:00	368m	2:43.0	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
08/21/24	30:00	7,030m	2:08.0	RowErg	RA 30/30-13 Start at 20spm and 2K+18 increase pace by 2 or 3 seconds as you go up to 22 and again for 24. Do this twice.	View workout
08/21/24	v4:00/0:05r...2	1,169m	2:33.9	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/19/24	2:00	354m	2:49.4	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
08/19/24	v5:00/r...10	6,935m	2:09.7	RowErg	RA 30/30-12 5 minutes at 22spm gives you a good fitness building workout, then 1 minute at 15spm lets you work on technique - 5 times…	View workout
08/19/24	v4:00/0:05r...2	1,137m	2:38.3	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/17/24	2:00	356m	2:48.5	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
08/17/24	v2:00/r...10	2,392m	3:08.1	RowErg	RA 30/30-11 youtu.be/_js7it_ePUU 10 x 1 minute sprints with 2 minute paddles in bet…	View workout
08/17/24	v2:00/r...10	2,814m	2:39.9	RowErg	RA 30/30-11 youtu.be/_js7it_ePUU 10 x 1 minute sprints with 2 minute paddles in bet…	View workout
08/17/24	v4:00/0:05r...2	1,170m	2:33.8	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/13/24	2:00	387m	2:35.0	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
08/13/24	30:00	6,809m	2:12.1	RowErg	RA 30/30-10 HM14 youtu.be/k5cnVjx8dYA 30 minutes is over in a jiffy with this row -…	View workout
08/13/24	v4:00/0:05r...2	1,188m	2:31.5	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/11/24	2:00	367m	2:43.4	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
08/11/24	v4:30/r...12	6,989m	2:08.7	RowErg	RA 30/30-9 youtu.be/9VH4-etdH-Q Break up a 30 minute row by rowing 4mins 30 at 22sp…	View workout
08/11/24	v4:00/0:05r...2	1,197m	2:30.3	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/06/24	2:00	375m	2:40.0	RowErg	2min Cool Down Cool Down app.erg.zone	View workout

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