Evan Williams

Log

Date Distance Time Pace Comments Action
01/12/25 8,385m 40:00.0 2:23.1

40min UT2
18-22 SPM @ <=70% MHR (<=116bpm)
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01/11/25 2,000m 9:05.7 2:16.4

2K
2k Ski
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01/10/25 8,518m 36:00.0 2:06.7

RA76 - 12 x 3 mins - 10KW7S1
10KW7S1 - youtu.be/sup4Plw93Dw
🚣12 x 3 mins with 90 secon…

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01/10/25 1,182m 6:00.0 2:32.2

4 + 2 min Warm Up
4+2 min Warm Up
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01/09/25 2,000m 9:10.9 2:17.7

2K
2k Ski
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01/08/25 357m 2:00.0 2:48.0

2min Cool Down
Cool Down
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01/08/25 8,684m 36:00.0 2:04.3

RA75 - 12mins x 3 - 10KW6S5
10KW6S5 - youtu.be/VnTpq3AVHsQ
🚣3 x 12 minutes with 90 sec…

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01/08/25 1,192m 6:00.0 2:31.0

4 + 2 min Warm Up
4+2 min Warm Up
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01/07/25 1,119m 5:00.0 2:14.0

5min
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01/06/25 6,296m 30:00.0 2:22.9

30min UT2
18-22 SPM @ <=70% MHR (<=116bpm)
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01/06/25 1,119m 6:00.0 2:40.8

4 + 2 min Warm Up
4+2 min Warm Up
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01/05/25 343m 2:00.0 2:54.9

2min Cool Down
Cool Down
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01/05/25 9,294m 40:00.0 2:09.1

RA47 - 40 minute push pace - 10KW1S3
10KW1S3 / 10KW3S3 / 10KW6S3
Start at 2k+25 (23) pace. Increase pace 2 seconds every 4 minute…

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01/05/25 1,179m 6:00.0 2:32.6

4 + 2 min Warm Up
4+2 min Warm Up
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01/04/25 1,117m 5:00.0 2:14.2

5min
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01/03/25 333m 2:00.0 3:00.1

2min Cool Down
Cool Down
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01/03/25 5,000m 20:23.3 2:02.3

Jan 25: 5k sprint
5k as fast as you can!
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01/03/25 500m 1:51.9 1:51.9 View workout
01/03/25 500m 1:53.5 1:53.5 View workout
01/03/25 100m 0:21.0 1:45.0 View workout