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Evan Williams

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
11/04/22	9,610m	40:00.0	2:04.8	RowErg	Hwt	RA81 - 5 x 8mins - 10KW8S1 10KW8S1 - youtu.be/qNsh2cs6RNg Row hard for four minutes…	View workout
11/04/22	1,183m	6:00.0	2:32.1	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up erg.zone	View workout
11/02/22	370m	2:00.0	2:42.1	RowErg	Hwt	2min Cool Down Cool Down erg.zone	View workout
11/02/22	9,470m	40:00.0	2:06.7	RowErg	Hwt	RA80 - 2 x 20min - 10KW7S5 10KW7S5 - youtu.be/F1dGXXV01GQ Get used to working at te…	View workout
11/02/22	1,206m	6:00.0	2:29.2	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up erg.zone	View workout
11/01/22	7,890m	36:00.0	2:16.8	RowErg	Hwt	RA79 - 30 mins 18spm - 10KW7S4 10KW7S4 erg.zone	View workout
10/31/22	405m	2:00.0	2:28.1	RowErg	Hwt	2min Cool Down Cool Down erg.zone	View workout
10/31/22	5,064m	20:00.0	1:58.4	RowErg	Hwt	RA78 - 20 x 1 mins - 10KW7S3 10KW7S3 - youtu.be/Fyx6z2f678k 🚣20 x 1 min at 20spm with…	View workout
10/31/22	1,203m	6:00.0	2:29.6	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up erg.zone	View workout
10/28/22	380m	2:00.0	2:37.8	RowErg	Hwt	2min Cool Down Cool Down erg.zone	View workout
10/28/22	10,207m	45:27.2	2:13.5	RowErg	Hwt	RA77 - 60 minute rate ladder - 10KW7S2 10KW7S2 🚣60 minutes - changing through 18/20/22spm x 4 🚣‍♀️ View workout
10/28/22	1,152m	6:00.0	2:36.2	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up erg.zone	View workout
10/27/22	359m	2:00.0	2:47.1	RowErg	Hwt	2min Cool Down Cool Down erg.zone	View workout
10/27/22	8,961m	36:00.0	2:00.5	RowErg	Hwt	RA76 - 12 x 3 mins - 10KW7S1 10KW7S1 - youtu.be/sup4Plw93Dw 🚣12 x 3 mins with 90 secon…	View workout
10/27/22	1,201m	6:00.0	2:29.8	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up erg.zone	View workout
10/25/22	378m	2:00.0	2:38.7	RowErg	Hwt	2min Cool Down Cool Down erg.zone	View workout
10/25/22	8,586m	36:00.0	2:05.7	RowErg	Hwt	RA75 - 12mins x 3 - 10KW6S5 10KW6S5 - youtu.be/VnTpq3AVHsQ 🚣3 x 12 minutes with 90 sec…	View workout
10/25/22	1,158m	6:00.0	2:35.4	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up erg.zone	View workout
10/24/22	8,063m	36:00.0	2:13.9	RowErg	Hwt	RA74 - 30 mins 20spm - 10KW6S4 10KW6S4 - youtu.be/R8i2hID8sL8 Take 30 minutes to bu…	View workout
10/21/22	10,274m	46:00.0	2:14.3	RowErg	Hwt	RA73 - 40 minute push pace - 10KW6S3 10KW6S3 Start at 2k+23 pace. Increase pace 2 seconds every 4 minutes until the end.	View workout

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