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Evan Williams

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
10/02/24	1,354m	6:00.0	2:12.9	RowErg	Hwt	5 min Warm Up + 1 5 min + 1:00 Warm Up app.erg.zone	View workout
09/30/24	374m	2:00.0	2:40.4	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
09/30/24	6,815m	30:00.0	2:12.0	RowErg	Hwt	RA 30/30-29 30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark) ➔Pace Guide = 2K+20 (See below…	View workout
09/30/24	1,089m	6:00.0	2:45.2	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/28/24	371m	2:00.0	2:41.7	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
09/28/24	7,085m	30:00.0	2:07.0	RowErg	Hwt	RA 30/30-17 30/30-28 A great standalone MAX EFFORT rowing workout. Start easy, and end up at MAX on the Intensity Pyramid by…	View workout
09/28/24	1,187m	6:00.0	2:31.6	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/25/24	376m	2:00.0	2:39.5	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
09/25/24	7,078m	30:00.0	2:07.1	RowErg	Hwt	RA 30/30-27 This is a repeat of Day 21. My favourite row of the series. Get a great rowing workout by rowing up and down stro…	View workout
09/25/24	1,132m	6:00.0	2:39.0	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/23/24	384m	2:00.0	2:36.2	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
09/23/24	6,816m	30:00.0	2:12.0	RowErg	Hwt	RA 30/30-26 Boost your fitness and your technique by rowing 5 minutes at 20spm then 1 minute at 15spm - 5 times. 🚣BOTTOM Tier row…	View workout
09/23/24	1,095m	6:00.0	2:44.3	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/22/24	356m	2:00.0	2:48.5	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
09/22/24	6,935m	30:00.0	2:09.7	RowErg	Hwt	RA 30/30-25 Get the best of both worlds in this row by rowing slow, then a short sprint. 🚣MID Tier row on my Intensity Pyramid🚣&z…	View workout
09/22/24	1,150m	6:00.0	2:36.5	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/19/24	372m	2:00.0	2:41.2	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
09/19/24	7,043m	30:00.0	2:07.7	RowErg	Hwt	30min slow pyramid 6x5min pyramids 20/22/24/22/20spm (2:12/08/04) app.erg.zone	View workout
09/19/24	1,195m	6:00.0	2:30.6	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/18/24	357m	2:00.0	2:48.0	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout

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