Evan Williams

Log

Date Distance Time Pace Comments Action
03/28/24 370m 2:00.0 2:42.1

2min Cool Down
Cool Down
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03/28/24 6,933m 30:00.0 2:09.8

30min slow pyramid
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03/28/24 157m 1:41.4 5:22.9

30min slow pyramid
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03/28/24 1,148m 6:00.0 2:36.7

4 + 2 min Warm Up
4+2 min Warm Up
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03/25/24 376m 2:00.0 2:39.5

2min Cool Down
Cool Down
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03/25/24 6,863m 30:00.0 2:11.1

30min slow pyramid
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03/25/24 1,172m 6:00.0 2:33.5

4 + 2 min Warm Up
4+2 min Warm Up
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03/23/24 6,743m 30:00.0 2:13.4

30min slow pyramid
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03/23/24 1,131m 6:00.0 2:39.1

4 + 2 min Warm Up
4+2 min Warm Up
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03/15/24 131m 0:43.8 2:47.1

4 + 2 min Warm Up
4+2 min Warm Up
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03/05/24 380m 2:00.0 2:37.8

2min Cool Down
Cool Down
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03/05/24 7,206m 30:00.0 2:04.8

WK16-S3 30min
30min @ 2:05
Wk18-S3 Wk20-S3
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03/05/24 1,211m 6:00.0 2:28.6

4 + 2 min Warm Up
4+2 min Warm Up
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03/04/24 386m 2:00.0 2:35.4

2min Cool Down
Cool Down
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03/04/24 6,985m 30:00.0 2:08.8

WK16-S3 30min
30min @ 2:05
Wk18-S3 Wk20-S3
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03/04/24 1,169m 6:00.0 2:33.9

4 + 2 min Warm Up
4+2 min Warm Up
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02/23/24 359m 2:00.0 2:47.1

2min Cool Down
Cool Down
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02/23/24 7,500m 30:28.2 2:01.8

Wk16-S2 5x1500m
5x1500m/3mins
Wk20-S2
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02/23/24 2,270m 10:00.0 2:12.1

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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02/22/24 393m 2:00.0 2:32.6

2min Cool Down
Cool Down
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