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Evan Williams

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
09/18/24	6,864m	30:00.0	2:11.1	RowErg	Hwt	RA 30/30-24 Row 18/20/22/20/18spm x 3 (changing rate every 2 minutes) app.erg.zone	View workout
09/18/24	1,165m	6:00.0	2:34.5	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/16/24	322m	2:00.0	3:06.3	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
09/16/24	6,659m	30:00.0	2:15.1	RowErg	Hwt	RA 30/30-23 Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pa…	View workout
09/16/24	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
09/14/24	368m	2:00.0	2:43.0	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
09/14/24	6,976m	30:00.0	2:09.0	RowErg	Hwt	RA 30/30-22 Row a simple 30 minutes at 20spm. The intention is to row around 2K+15 pace. app.erg.z…	View workout
09/14/24	1,183m	6:00.0	2:32.1	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/11/24	355m	2:00.0	2:49.0	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
09/11/24	7,036m	30:00.0	2:07.9	RowErg	Hwt	RA 30/30-21 4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end. Get a great rowing workout by ro…	View workout
09/11/24	1,183m	6:00.0	2:32.1	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/09/24	349m	2:00.0	2:51.9	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
09/09/24	6,942m	30:00.0	2:09.6	RowErg	Hwt	RA 30/30-20 Start slow then increase pace as you row for 4 3 2 1 minutes 3 times, going through 18/20/22/24spm ➔Pace Guide = S…	View workout
09/09/24	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
09/07/24	338m	2:00.0	2:57.5	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
09/07/24	6,923m	30:00.0	2:10.0	RowErg	Hwt	RA 30/30-19 HM24 youtu.be/lJ192HN-Ics Split the 30 minutes into 6 minute chunks…	View workout
09/07/24	1,055m	6:00.0	2:50.6	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/02/24	353m	2:00.0	2:49.9	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
09/02/24	6,850m	30:00.0	2:11.3	RowErg	Hwt	RA 30/30-18 Row the 30 minutes at 18spm at 2K+20-22 pace, but every 5 minutes, take 5 power strokes 🚣BOTTOM Tier row on my Intens…	View workout
09/02/24	1,165m	6:00.0	2:34.5	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout

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