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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
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Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

Evan Williams

Log

Date Distance Time Pace Comments Action
07/13/23 6,096m 30:00.0 2:27.6

Get Fit - Row 17 - 30 mins with drills
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07/13/23 1,220m 6:00.0 2:27.5

4 + 2 min Warm Up
4+2 min Warm Up
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07/12/23 394m 2:00.0 2:32.2

2min Cool Down
Cool Down
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07/12/23 6,964m 30:00.0 2:09.2

Get Fit Row 16 - 30min Zones 3-4
6x5min pyramids 20/24/30/24/20spm
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07/12/23 1,265m 6:00.0 2:22.2

4 + 2 min Warm Up
4+2 min Warm Up
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07/07/23 378m 2:00.0 2:38.7

2min Cool Down
Cool Down
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07/07/23 6,273m 30:00.0 2:23.4

Get Fit 15 : 30mins Zone 2
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07/07/23 1,167m 6:00.0 2:34.2

4 + 2 min Warm Up
4+2 min Warm Up
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07/06/23 382m 2:00.0 2:37.0

2min Cool Down
Cool Down
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07/06/23 2,780m 10:00.0 1:47.9

Get Fit 14 : 10x1min MAX Effort
Max effort; 2k-5 or faster; 1 min rest.
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07/06/23 1,360m 6:00.0 2:12.3

5 min Warm Up
5 min + 1:00 Warm Up
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07/04/23 395m 2:00.0 2:31.8

2min Cool Down
Cool Down
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07/04/23 5,295m 25:00.0 2:21.6

Get Fit row 13 : 6x5min Zone 2
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07/04/23 1,214m 6:00.0 2:28.2

4 + 2 min Warm Up
4+2 min Warm Up
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07/03/23 397m 2:00.0 2:31.1

2min Cool Down
Cool Down
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07/03/23 4,570m 18:00.0 1:58.1

Get Fit row 12 : 6 x 3min Zone 3-4
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07/03/23 1,275m 6:00.0 2:21.1

4 + 2 min Warm Up
4+2 min Warm Up
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06/30/23 7,434m 36:00.0 2:25.2

Row 11 : 36 mins Zone 2
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06/29/23 371m 2:00.0 2:41.7

2min Cool Down
Cool Down
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06/29/23 3,544m 21:45.0 3:04.1

Row 10 : 15 x 45s MAX effort/45s rest Zone 5
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