Evan Williams

Log

Date Distance Time Pace Comments Action
04/23/24 2,387m 10:12.2 2:08.2

Faster pyramid - 30min
6x5min pyramids 20/24/30/24/20spm
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04/23/24 1,714m 7:00.0 2:02.5

The Dreissigacker
Damper = 1, SPM <= 30
1 min on, 30s rest. 5s faster split each time
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04/23/24 1,185m 6:00.0 2:31.8

4 + 2 min Warm Up
4+2 min Warm Up
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04/22/24 12,000m 55:12.2 2:18.0

12km HR zone 2-3
HRR Zone 2 <= 130; Zone 3 <= 141
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04/22/24 1,122m 6:00.0 2:40.4

4 + 2 min Warm Up
4+2 min Warm Up
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04/17/24 3,517m 15:05.7 2:08.7

30min slow pyramid
6x5min pyramids 20/22/24/22/20spm (2:12/08/04)
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04/17/24 1,695m 7:00.0 2:03.8

The Dreissigacker
Damper = 1, SPM <= 30
1 min on, 30s rest. 5s faster split each time
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04/17/24 1,171m 6:00.0 2:33.7

4 + 2 min Warm Up
4+2 min Warm Up
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04/10/24 197m 1:00.0 2:32.2

The Dreissigacker
Damper = 1, SPM <= 30
1 min on, 30s rest. 5s faster split each time
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04/10/24 1,720m 7:00.0 2:02.0 View workout
04/09/24 12,000m 53:45.5 2:14.3

12km HR zone 2-3
HRR Zone 2 <= 130; Zone 3 <= 141
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04/09/24 1,230m 6:00.0 2:26.3

4 + 2 min Warm Up
4+2 min Warm Up
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04/04/24 413m 2:00.0 2:25.2

2min Cool Down
Cool Down
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04/04/24 3,550m 15:07.8 2:07.8

Faster pyramid - 30min
6x5min pyramids 20/24/30/24/20spm
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04/04/24 1,210m 6:00.0 2:28.7

4 + 2 min Warm Up
4+2 min Warm Up
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04/03/24 341m 2:00.0 2:55.9

2min Cool Down
Cool Down
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04/03/24 12,000m 54:32.3 2:16.3

12km HR zone 2-3
HRR Zone 2 <= 130; Zone 3 <= 141
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04/01/24 356m 2:00.0 2:48.5

2min Cool Down
Cool Down
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04/01/24 6,981m 30:00.0 2:08.9

30min slow pyramid
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04/01/24 1,177m 6:00.0 2:32.9

4 + 2 min Warm Up
4+2 min Warm Up
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