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Evan Williams

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
09/17/22	8,029m	36:00.0	2:14.5	RowErg	Hwt	RA64 - 30 mins 20spm - 10kW4S4 10KW4S4 - youtu.be/fc64k72F1SI A simple recovery row…	View workout
09/13/22	8,589m	36:00.0	2:05.7	RowErg	Hwt	RA63 - 10 x 3mins - 10kW4S3 10KW4S3 - youtu.be/Ipx4f2DgXls Row 10 x 3 mins at 26-28spm…	View workout
09/12/22	11,229m	51:00.0	2:16.2	RowErg	Hwt	RA62 - 45 mins - 10KW4S2 10KW4S2 - youtu.be/yFSlD7M1sTw Row 9/8/7/6/5/4/3/2/1 with…	View workout
09/11/22	8,081m	36:00.0	2:13.6	RowErg	Hwt	RA61 - 30min with Speed Bumps 10KW4S1 10KW4S1 - youtu.be/R4PvDso9998 Row 4mins at 2…	View workout
09/10/22	10,641m	46:00.0	2:09.6	RowErg	Hwt	RA60 - 10/5/10/5/10 - 10kW3S5 10KW3S5 - youtu.be/C4pyvS0EXK8 Row 10 mins at 24spm a…	View workout
09/06/22	7,731m	36:00.0	2:19.6	RowErg	Hwt	RA59 - 30mins 18spm - 10kW3S4 10KW3S4 30min 18spm row at 2k+20-22 to recover and work on technique. Can you row it with your…	View workout
09/05/22	10,375m	46:00.0	2:13.0	RowErg	Hwt	RA47 - 40 minute push pace - 10KW3S3 10KW1S3 Start at 2k+25 pace. Increase pace 2 seconds every 4 minutes until the end.	View workout
09/02/22	10,323m	46:00.0	2:13.6	RowErg	Hwt	RA47 - 40 minute push pace - 10KW3S3 10KW1S3 Start at 2k+25 pace. Increase pace 2 seconds every 4 minutes until the end.	View workout
09/01/22	10,088m	46:00.0	2:16.7	RowErg	Hwt	RA57 - 40 mins - 10kW3S2 10kW3S2 Change through 18/20/22/20/18/18/20/22/20/18spm Every four minutes. View workout
08/30/22	10,799m	46:00.0	2:07.7	RowErg	Hwt	RA56 - 8min x 5 at 24spm - 10kW3S1 10kW3S1 - youtu.be/ErYH4DTyUzM Row the first 5 m…	View workout
08/29/22	6,526m	27:00.0	2:04.1	RowErg	Hwt	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
08/26/22	8,740m	39:00.0	2:13.8	RowErg	Hwt	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
08/25/22	9,615m	42:00.0	2:11.0	RowErg	Hwt	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
08/23/22	9,086m	41:00.0	2:15.3	RowErg	Hwt	RA52 - 35mins 20spm - 10kW2S2 10kW2S2 Row 35 minutes at 20spm. erg.zone	View workout
08/22/22	397m	2:00.0	2:31.1	RowErg	Hwt	2min Cool Down Cool Down erg.zone	View workout
08/22/22	10,303m	45:00.0	2:11.0	RowErg	Hwt	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
08/22/22	1,185m	6:00.0	2:31.8	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up erg.zone	View workout
08/19/22	396m	2:00.0	2:31.5	RowErg	Hwt	2min Cool Down Cool Down erg.zone	View workout
08/19/22	4,799m	20:00.0	2:05.0	RowErg	Hwt	RA51 - 3 x 20x 20s/20s - 10kW1S5 10KW1S5 erg.zone	View workout
08/19/22	1,017m	5:00.0	2:27.4	RowErg	Hwt	5 min Warm Up 4 min Warm Up erg.zone	View workout

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