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Evan Williams

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
04/21/23	371m	2:00.0	2:41.7	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
04/21/23	9,491m	40:00.0	2:06.4	RowErg	Hwt	RA60 - 10/5/10/5/10 - 10kW3S5 HM11 10KW3S5 - youtu.be/C4pyvS0EXK8 Row 10 mins at 24…	View workout
04/21/23	1,168m	6:00.0	2:34.1	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
04/20/23	395m	2:00.0	2:31.8	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
04/20/23	6,777m	30:00.0	2:12.8	RowErg	Hwt	RA59 - 30mins 18spm - 10kW3S4 HM21 10KW3S4 30min 18spm row at 2k+20-22 to recover and work on technique. Can you row it with…	View workout
04/20/23	1,169m	6:00.0	2:33.9	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
04/18/23	10,323m	46:00.0	2:13.6	RowErg	Hwt	RA47 - 40 minute push pace - 10KW3S3 10KW1S3 Start at 2k+25 pace. Increase pace 2 seconds every 4 minutes until the end.	View workout
04/17/23	396m	2:00.0	2:31.5	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
04/17/23	9,035m	40:00.0	2:12.8	RowErg	Hwt	RA57 - 40 mins - 10kW3S2 HM34 10kW3S2 Change through 18/20/22/20/18/18/20/22/20/18spm Every four minutes. View workout
04/17/23	1,190m	6:00.0	2:31.2	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
04/14/23	365m	2:00.0	2:44.3	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
04/14/23	5,670m	24:00.0	2:06.9	RowErg	Hwt	RA56 - 8min x 5 at 24spm - 10kW3S1 10kW3S1 - youtu.be/ErYH4DTyUzM Row the first 5 m…	View workout
04/14/23	3,826m	16:00.0	2:05.4	RowErg	Hwt	RA56 - 8min x 5 at 24spm - 10kW3S1 10kW3S1 - youtu.be/ErYH4DTyUzM Row the first 5 m…	View workout
04/14/23	1,158m	6:00.0	2:35.4	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
04/11/23	411m	2:00.0	2:25.9	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
04/11/23	5,068m	20:00.0	1:58.3	RowErg	Hwt	RA55 - 20x1min - 10kW2S5 10kW2S5 Row each interval at max power at 20 strokes per minute. Aim to get around 2k+5 pace if you c…	View workout
04/11/23	1,384m	6:30.0	2:20.8	RowErg	Hwt	5 min Warm Up (+1:30) 5 min + 1:30 Warm Up app.erg.zone	View workout
04/10/23	8,766m	39:00.0	2:13.4	RowErg	Hwt	RA54 - 3 x 11 mins 10kW2S4 10kW2S4 Row 3 x 11 mins at 18/22/18spm with 1 minute rests. 18spm at 2k+18spm at 2k+14 …	View workout
04/07/23	9,940m	44:00.0	2:12.7	RowErg	Hwt	RA53 - 12min x 3 - 10kW2S3 10KW2S3 Row the first eight minutes at 20 strokes per minute and 2k+18 pace. Then row the next four…	View workout
04/06/23	9,578m	43:00.0	2:14.6	RowErg	Hwt	RA52 - 35mins 20spm - 10kW2S2 10kW2S2 Row 35 minutes at 20spm. app.erg.zone	View workout

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