Evan Williams

Log

Date Workout Score Ave Comments Action
08/19/24 v5:00/r...10 6,935m 2:09.7

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…

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08/19/24 v4:00/0:05r...2 1,137m 2:38.3

4 + 2 min Warm Up
4+2 min Warm Up
app.erg.zone

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08/17/24 2:00 356m 2:48.5

2min Cool Down
Cool Down
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08/17/24 v2:00/r...10 2,392m 3:08.1

RA 30/30-11
youtu.be/_js7it_ePUU

10 x 1 minute sprints with 2 minute paddles in bet…

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08/17/24 v2:00/r...10 2,814m 2:39.9

RA 30/30-11
youtu.be/_js7it_ePUU

10 x 1 minute sprints with 2 minute paddles in bet…

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08/17/24 v4:00/0:05r...2 1,170m 2:33.8

4 + 2 min Warm Up
4+2 min Warm Up
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08/13/24 2:00 387m 2:35.0

2min Cool Down
Cool Down
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08/13/24 30:00 6,809m 2:12.1

RA 30/30-10
HM14 youtu.be/k5cnVjx8dYA

30 minutes is over in a jiffy with this row -…

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08/13/24 v4:00/0:05r...2 1,188m 2:31.5

4 + 2 min Warm Up
4+2 min Warm Up
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08/11/24 2:00 367m 2:43.4

2min Cool Down
Cool Down
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08/11/24 v4:30/r...12 6,989m 2:08.7

RA 30/30-9
youtu.be/9VH4-etdH-Q

Break up a 30 minute row by rowing 4mins 30 at 22sp…

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08/11/24 v4:00/0:05r...2 1,197m 2:30.3

4 + 2 min Warm Up
4+2 min Warm Up
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08/06/24 2:00 375m 2:40.0

2min Cool Down
Cool Down
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08/06/24 30:00 6,841m 2:11.5

RA 30/30-8
HM17
youtu.be/y_YvSQJichg

Row 30 minutes at 20 strokes per minute. A…

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08/06/24 v4:00/0:05r...2 1,121m 2:40.5

4 + 2 min Warm Up
4+2 min Warm Up
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07/31/24 2:00 323m 3:05.7

2min Cool Down
Cool Down
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07/31/24 30:00 6,911m 2:10.2

RA 30/30-7
youtu.be/OESoK-kTSX0

Row 30 minutes as you wish - I do it at 24spm and 2…

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07/31/24 v4:00/0:05r...2 1,189m 2:31.3

4 + 2 min Warm Up
4+2 min Warm Up
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07/29/24 2:00 358m 2:47.5

2min Cool Down
Cool Down
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07/29/24 30:00 6,678m 2:14.7

RA 30/30-6
youtu.be/vrvAXwi8v1k

Change up a 20spm/2k+18 row by dropping to a VERY l…

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07/29/24 v4:00/0:05r...2 1,159m 2:35.3

4 + 2 min Warm Up
4+2 min Warm Up
app.erg.zone

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07/24/24 2:00 375m 2:40.0

2min Cool Down
Cool Down
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07/24/24 30:00 6,942m 2:09.6

RA 30/30-5
A massive endorphin rush is the reward for getting through this row. Change every three minutes through 18/20/22/24/26spm…

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07/24/24 v4:00/0:05r...2 1,158m 2:35.4

4 + 2 min Warm Up
4+2 min Warm Up
app.erg.zone

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07/22/24 2:00 371m 2:41.7

2min Cool Down
Cool Down
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