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Evan Williams

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
02/17/23	11,422m	50:00.0	2:11.3	RowErg	Hwt	12 Rows - Day 5 HM22 5 Ten Minute Pieces youtu.be/L9NRerkb8sk Row 5 x 10 minu…	View workout
02/17/23	1,197m	6:00.0	2:30.3	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
02/16/23	398m	2:00.0	2:30.7	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
02/16/23	6,787m	30:00.0	2:12.6	RowErg	Hwt	RA59 - 30mins 18spm - 10kW3S4 10KW3S4 30min 18spm row at 2k+20-22 to recover and work on technique. Can you row it with your…	View workout
02/16/23	1,166m	6:00.0	2:34.3	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
02/14/23	379m	2:00.0	2:38.3	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
02/14/23	11,338m	50:00.0	2:12.2	RowErg	Hwt	50 mins - 18/20spm HM20 Row 50 minutes by alternating 18spm and 20spm every 5 minutes. 18spm at 2K+18 pace 20spm a…	View workout
02/14/23	1,218m	6:00.0	2:27.7	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
02/13/23	400m	2:00.0	2:30.0	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
02/13/23	6,834m	30:00.0	2:11.6	RowErg	Hwt	RA84 - 30 min 20spm with Power strokes HM19 10KW8S5 Row 30 minutes at 20spm. Every 4:30 add in 10 power strokes.	View workout
02/13/23	1,221m	6:00.0	2:27.4	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
02/11/23	415m	2:00.0	2:24.5	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
02/11/23	6,989m	30:00.0	2:08.7	RowErg	Hwt	RA 30/30-27 HM18 youtu.be/-CqUAXmGDwU Get a great rowing workout by rowing up a…	View workout
02/11/23	1,204m	6:00.0	2:29.5	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
02/09/23	416m	2:00.0	2:24.2	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
02/09/23	6,796m	30:00.0	2:12.4	RowErg	Hwt	RA 30/30-8 HM17 youtu.be/y_YvSQJichg Row 30 minutes at 20 strokes per minute. A…	View workout
02/09/23	1,115m	6:00.0	2:41.4	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
02/08/23	377m	2:00.0	2:39.1	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
02/08/23	9,246m	40:00.0	2:09.7	RowErg	Hwt	RA70 - 40 mins as 10 x 4 mins - 10KW5S5 HW16 10KW5S5 - youtu.be/PjCSvTrrFN0 Tr…	View workout
02/08/23	1,172m	6:00.0	2:33.5	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout

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