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Evan Williams

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
08/28/24	7,023m	30:00.0	2:08.1	RowErg	Hwt	RA 30/30-17 A great standalone MAX EFFORT rowing workout. Start easy, and end up at MAX on the Intensity Pyramid by increasin…	View workout
08/28/24	1,092m	6:00.0	2:44.8	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/25/24	363m	2:00.0	2:45.2	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
08/25/24	6,946m	30:00.0	2:09.5	RowErg	Hwt	RA 30/30-16 Rise up through some stroke rates every 5 minutes in this fitness building 30 minute row 🚣BOTTOM intensity Workout🚣&z…	View workout
08/25/24	1,108m	6:00.0	2:42.4	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/23/24	358m	2:00.0	2:47.5	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
08/23/24	6,991m	30:00.0	2:08.7	RowErg	Hwt	RA 30/30-15 - Bon Jovi Day!! We're Half Way there! Push the pace at 20 stroke per minute by a couple of seconds. I know!…	View workout
08/23/24	1,136m	6:00.0	2:38.4	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/21/24	368m	2:00.0	2:43.0	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
08/21/24	7,030m	30:00.0	2:08.0	RowErg	Hwt	RA 30/30-13 Start at 20spm and 2K+18 increase pace by 2 or 3 seconds as you go up to 22 and again for 24. Do this twice.	View workout
08/21/24	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
08/19/24	354m	2:00.0	2:49.4	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
08/19/24	6,935m	30:00.0	2:09.7	RowErg	Hwt	RA 30/30-12 5 minutes at 22spm gives you a good fitness building workout, then 1 minute at 15spm lets you work on technique - 5 times…	View workout
08/19/24	1,137m	6:00.0	2:38.3	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/17/24	356m	2:00.0	2:48.5	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
08/17/24	2,392m	15:00.0	3:08.1	RowErg	Hwt	RA 30/30-11 youtu.be/_js7it_ePUU 10 x 1 minute sprints with 2 minute paddles in bet…	View workout
08/17/24	2,814m	15:00.0	2:39.9	RowErg	Hwt	RA 30/30-11 youtu.be/_js7it_ePUU 10 x 1 minute sprints with 2 minute paddles in bet…	View workout
08/17/24	1,170m	6:00.0	2:33.8	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/13/24	387m	2:00.0	2:35.0	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
08/13/24	6,809m	30:00.0	2:12.1	RowErg	Hwt	RA 30/30-10 HM14 youtu.be/k5cnVjx8dYA 30 minutes is over in a jiffy with this row -…	View workout

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