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Evan Williams

Log

Date	Workout	Score	Ave	Type	Comments	Action
04/20/23	2:00	395m	2:31.8	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
04/20/23	30:00	6,777m	2:12.8	RowErg	RA59 - 30mins 18spm - 10kW3S4 HM21 10KW3S4 30min 18spm row at 2k+20-22 to recover and work on technique. Can you row it with…	View workout
04/20/23	v4:00/0:05r...2	1,169m	2:33.9	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
04/18/23	v4:00/1:46r...12	10,323m	2:13.6	RowErg	RA47 - 40 minute push pace - 10KW3S3 10KW1S3 Start at 2k+25 pace. Increase pace 2 seconds every 4 minutes until the end.	View workout
04/17/23	2:00	396m	2:31.5	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
04/17/23	40:00	9,035m	2:12.8	RowErg	RA57 - 40 mins - 10kW3S2 HM34 10kW3S2 Change through 18/20/22/20/18/18/20/22/20/18spm Every four minutes. View workout
04/17/23	v4:00/0:05r...2	1,190m	2:31.2	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
04/14/23	2:00	365m	2:44.3	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
04/14/23	v5:00/r...6	5,670m	2:06.9	RowErg	RA56 - 8min x 5 at 24spm - 10kW3S1 10kW3S1 - youtu.be/ErYH4DTyUzM Row the first 5 m…	View workout
04/14/23	v5:00/r...4	3,826m	2:05.4	RowErg	RA56 - 8min x 5 at 24spm - 10kW3S1 10kW3S1 - youtu.be/ErYH4DTyUzM Row the first 5 m…	View workout
04/14/23	v4:00/0:05r...2	1,158m	2:35.4	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
04/11/23	2:00	411m	2:25.9	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
04/11/23	v1:00/1:01r...20	5,068m	1:58.3	RowErg	RA55 - 20x1min - 10kW2S5 10kW2S5 Row each interval at max power at 20 strokes per minute. Aim to get around 2k+5 pace if you c…	View workout
04/11/23	v1:00/r...6	1,384m	2:20.8	RowErg	5 min Warm Up (+1:30) 5 min + 1:30 Warm Up app.erg.zone	View workout
04/10/23	v4:00/2:21r...5	8,766m	2:13.4	RowErg	RA54 - 3 x 11 mins 10kW2S4 10kW2S4 Row 3 x 11 mins at 18/22/18spm with 1 minute rests. 18spm at 2k+18spm at 2k+14 …	View workout
04/07/23	v6:00/1:19r...8	9,940m	2:12.7	RowErg	RA53 - 12min x 3 - 10kW2S3 10KW2S3 Row the first eight minutes at 20 strokes per minute and 2k+18 pace. Then row the next four…	View workout
04/06/23	v4:00/0:11r...4	9,578m	2:14.6	RowErg	RA52 - 35mins 20spm - 10kW2S2 10kW2S2 Row 35 minutes at 20spm. app.erg.zone	View workout
04/04/23	2:00	397m	2:31.1	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
04/04/23	v3:00/r...15	10,302m	2:11.0	RowErg	RA49 - 3 x 15min - 10kW2S1 10kW2S1 Row 3 x 15 mins with 2 min rests. Change every 3 mins through 18/22/24/22/18spm 18…	View workout
04/04/23	v4:00/0:05r...2	1,165m	2:34.5	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
04/02/23	2:00	388m	2:34.6	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
04/02/23	v6:40/2:31r...3	4,778m	2:05.5	RowErg	RA51 - 3 x 20x 20s/20s - 10kW1S5 10KW1S5 app.erg.zone	View workout
04/02/23	v1:00/r...6	1,299m	2:30.1	RowErg	5 min Warm Up (+1:30) 5 min + 1:30 Warm Up app.erg.zone	View workout
03/31/23	2:00	360m	2:46.6	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
03/31/23	v12:00/1:01r...3	8,113m	2:13.1	RowErg	RA48 - 3 x 12mins - Fitness Booster - 10kW1S4 10kW1S4 3 x 12 mins with 1 min rests. app.erg.zo…	View workout

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