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Evan Williams

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
11/29/24	6,129m	30:00.0	2:26.8	RowErg	Lwt	30min UT2 18-22 SPM @ <=70% MHR (<=116bpm) app.erg.zone	View workout
11/29/24	1,196m	6:00.0	2:30.5	RowErg	Lwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
11/28/24	375m	2:00.0	2:40.0	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
11/28/24	7,007m	30:00.0	2:08.4	RowErg	Hwt	RA61 - 30min with Speed Bumps 10KW4S1 HM28 10KW4S1 - youtu.be/R4PvDso9998 Row 4…	View workout
11/28/24	1,000m	3:46.3	1:53.1	RowErg	Hwt	1K app.erg.zone	View workout
11/28/24	1,387m	6:00.0	2:09.7	RowErg	Hwt	5 min Warm Up + 1 5 min + 1:00 Warm Up app.erg.zone	View workout
11/26/24	389m	2:00.0	2:34.2	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
11/26/24	9,599m	40:00.0	2:05.0	RowErg	Hwt	RA60 - 10/5/10/5/10 - 10kW3S5 HM11 10KW3S5 - youtu.be/C4pyvS0EXK8 Row 10 mins at 24…	View workout
11/26/24	1,159m	6:00.0	2:35.3	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
11/24/24	350m	2:00.0	2:51.4	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
11/24/24	6,636m	30:00.0	2:15.6	RowErg	Hwt	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	1,168m	6:00.0	2:34.1	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
11/13/24	356m	2:00.0	2:48.5	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
11/13/24	9,297m	40:00.0	2:09.0	RowErg	Hwt	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	1,167m	6:00.0	2:34.2	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
11/10/24	380m	2:00.0	2:37.8	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
11/10/24	9,201m	40:00.0	2:10.4	RowErg	Hwt	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	1,149m	6:00.0	2:36.6	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
11/07/24	364m	2:00.0	2:44.8	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
11/07/24	9,648m	40:00.0	2:04.3	RowErg	Hwt	RA56 - 8min x 5 at 24spm - 10kW3S1 10kW3S1 - youtu.be/ErYH4DTyUzM Row the first 5 m…	View workout

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