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Evan Williams

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
12/29/22	1,202m	6:00.0	2:29.7	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
12/28/22	393m	2:00.0	2:32.6	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
12/28/22	6,763m	30:00.0	2:13.0	RowErg	Hwt	RA15 - 30mins power 15s (W2S5) Wk2S5 RowAlong : 30mins power 15s app.erg.zone	View workout
12/28/22	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
12/27/22	357m	2:00.0	2:48.0	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
12/27/22	1,580m	6:00.0	1:53.9	RowErg	Hwt	RA14 - 1/2/3/4/3/2/1 (W2S4) Wk2S4 RowAlong : Top tier time pyramid at 2k stroke rate and pace for each of these intervals. Sprint the…	View workout
12/27/22	2,603m	10:00.0	1:55.2	RowErg	Hwt	RA14 - 1/2/3/4/3/2/1 (W2S4) Wk2S4 RowAlong : Top tier time pyramid at 2k stroke rate and pace for each of these intervals. Sprint the…	View workout
12/27/22	2,200m	10:00.0	2:16.3	RowErg	Hwt	10min Hard row Warm Up 10mins warm up for a sprint/hard session app.erg.zone	View workout
12/26/22	283m	1:00.0	1:46.0	RowErg	Hwt	1min All Out app.erg.zone	View workout
12/26/22	9,087m	41:00.0	2:15.3	RowErg	Hwt	RA13 - 5x7mins (W2S3) Wk2S3 RowAlong: 5 X 7mins pyramid 18/20/22/20/18spm @ 2k+20/18/16/18/20 app.…	View workout
12/23/22	348m	2:00.0	2:52.4	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
12/23/22	7,997m	32:00.0	2:00.0	RowErg	Hwt	RA12 8 x 4 mins W2S2 Wk2S2 RowAlong : 8 X 4mins @28spm, 2k+5 app.erg.zone	View workout
12/23/22	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
12/22/22	9,782m	46:00.0	2:21.0	RowErg	Hwt	RA11 - 40 mins 18spm W2S1 youtu.be/W_EtBQthzO0 A fitness building rowing workout wh…	View workout
12/20/22	367m	2:00.0	2:43.4	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
12/20/22	5,707m	24:00.0	2:06.1	RowErg	Hwt	RA10 - 24mins 24spm (W1S6) RowAlong Wk1S1 : 24min @ 24spm - 2K+12 pace app.erg.zone	View workout
12/20/22	1,095m	8:00.0	3:39.1	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
12/19/22	10,552m	47:00.0	2:13.6	RowErg	Hwt	RA9 - 4 x 10mins (W1S5) RowAlong Wk1S2 : 4 x 10mins @ 20spm - 2K+13 r1:30 erg.zone	View workout
12/16/22	363m	2:00.0	2:45.2	RowErg	Hwt	2min Cool Down Cool Down erg.zone	View workout
12/16/22	4,189m	16:00.0	1:54.5	RowErg	Hwt	RA8 - 8 x 2min - (W1S4) RowAlong Wk1S3 : 8 x 2min 28spm @ 2K (3min rests) erg.zone	View workout

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