Evan Williams

Log

Date Distance Time Pace Comments Action
01/03/25 100m 0:20.8 1:44.0 View workout
01/03/25 376m 1:26.4 1:54.8 View workout
01/03/25 313m 1:11.1 1:53.5 View workout
01/03/25 1,307m 6:00.0 2:17.7

5 min Warm Up + 1
5 min + 1:00 Warm Up
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12/30/24 343m 2:00.0 2:54.9

2min Cool Down
Cool Down
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12/30/24 12,713m 55:00.0 2:09.7

RA72 - 55mins - 10KW6S2
10LW6S2 - youtu.be/2mxxBgylNB4
🚣 55 minutes - changing up and…

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12/30/24 1,140m 6:00.0 2:37.8

4 + 2 min Warm Up
4+2 min Warm Up
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12/28/24 305m 2:00.0 3:16.7

2min Cool Down
Cool Down
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12/28/24 9,793m 40:00.0 2:02.5

RA71 - 5 x 8mins - 10KW6S1
10KW6S1 - youtu.be/h_ytIkeZ9q
🚣 5 x 8mins with 2 min rests🚣&…

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12/28/24 1,359m 6:00.0 2:12.4

5 min Warm Up + 1
5 min + 1:00 Warm Up
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12/25/24 343m 2:00.0 2:54.9

2min Cool Down
Cool Down
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12/25/24 9,443m 40:00.0 2:07.0

RA70 - 40 mins as 10 x 4 mins - 10KW5S5
10KW5S5 - youtu.be/PjCSvTrrFN0
Trick yourself…

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12/25/24 1,189m 6:00.0 2:31.3

4 + 2 min Warm Up
4+2 min Warm Up
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12/23/24 361m 2:00.0 2:46.2

2min Cool Down
Cool Down
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12/23/24 6,228m 30:00.0 2:24.5

30min UT2
18-22 SPM @ <=70% MHR (<=116bpm)
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12/23/24 1,164m 6:00.0 2:34.6

4 + 2 min Warm Up
4+2 min Warm Up
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12/21/24 360m 2:00.0 2:46.6

2min Cool Down
Cool Down
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12/21/24 3,887m 15:00.0 1:55.7

Dec 24: Intervals - max distance
Standing starts - record meters rowed.
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12/21/24 2,256m 10:00.0 2:12.9

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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12/19/24 362m 2:00.0 2:45.7

2min Cool Down
Cool Down
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