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Evan Williams

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
10/27/24	1,199m	6:00.0	2:30.1	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
10/26/24	385m	2:00.0	2:35.8	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
10/26/24	10,467m	45:00.0	2:08.9	RowErg	Hwt	RA49 - 3 x 15min - 10kW2S1 10kW2S1 Row 3 x 15 mins with 2 min rests. Change every 3 mins through 18/22/24/22/18spm 18…	View workout
10/26/24	1,175m	6:00.0	2:33.1	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
10/22/24	366m	2:00.0	2:43.9	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
10/22/24	4,858m	20:00.0	2:03.5	RowErg	Hwt	RA51 - 3 x 20x 20s/20s - 10kW1S5 10KW1S5 app.erg.zone	View workout
10/20/24	371m	2:00.0	2:41.7	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
10/20/24	8,210m	36:00.0	2:11.5	RowErg	Hwt	RA48 - 3 x 12mins - Fitness Booster - 10kW1S4 10kW1S4 3 x 12 mins with 1 min rests. app.erg.zo…	View workout
10/20/24	1,217m	6:00.0	2:27.9	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
10/16/24	343m	2:00.0	2:54.9	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
10/16/24	9,099m	40:00.0	2:11.8	RowErg	Hwt	RA47 - 40 minute push pace - 10KW1S3 10KW1S3 Start at 2k+25 (23) pace. Increase pace 2 seconds every 4 minutes until the end. …	View workout
10/16/24	1,146m	6:00.0	2:37.0	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
10/15/24	362m	2:00.0	2:45.7	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
10/15/24	6,869m	30:00.0	2:11.0	RowErg	Hwt	RA50 - 30mins 20spm - 10KW1S2 10KW1S2 Row 30 mins at 20 strokes per minute at 2k+18 pace app.e…	View workout
10/15/24	1,163m	6:00.0	2:34.7	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
10/12/24	324m	2:00.0	3:05.1	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
10/12/24	11,349m	50:00.0	2:12.1	RowErg	Hwt	RA46 - 5 x 10min /90sec - 10KW1S1 HM29 10KW1S1 Row 5x10mims with 90second rests at 18/20/18/20/18spm View workout
10/12/24	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
10/02/24	350m	2:00.0	2:51.4	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
10/02/24	5,224m	30:00.0	2:52.2	RowErg	Hwt	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

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