Evan Williams

Log

Date Distance Time Pace Comments Action
07/11/22 766m 4:00.0 2:36.6

4 min Warm Up
4 min Warm Up
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07/09/22 415m 2:00.0 2:24.5

2min Cool Down
Cool Down
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07/09/22 4,998m 20:00.0 2:00.0

5K RowAlong Plan W3S3
20x1min@20spm power strokes
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07/09/22 1,042m 5:00.0 2:23.9

5 min Warm Up
4 min Warm Up
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07/08/22 405m 2:00.0 2:28.1

2min Cool Down
Cool Down
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07/08/22 6,725m 30:00.0 2:13.8

5K RowAlong Plan W3S2
30mins@20spm, 2K+17
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07/08/22 737m 4:00.0 2:42.8

4 min Warm Up
4 min Warm Up
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07/07/22 403m 2:00.0 2:28.8

2min Cool Down
Cool Down
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07/07/22 6,166m 25:00.0 2:01.6

5K RowAlong Plan W3S1
5x5mins @27spm, 2K+5
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07/07/22 777m 4:00.0 2:34.4

4 min Warm Up
4 min Warm Up
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07/04/22 396m 2:00.0 2:31.5

2min Cool Down
Cool Down
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07/04/22 6,492m 28:00.0 2:09.3

5K RowAlong Plan W2S5
5K RowAlong Plan W2S5
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07/04/22 759m 4:00.0 2:38.1

4 min Warm Up
4 min Warm Up
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07/03/22 400m 2:00.0 2:30.0

2min Cool Down
Cool Down
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07/03/22 6,690m 30:00.0 2:14.5

5K RowAlong Plan W2S4
30mins(6x5) @18/20/18spm, 2K+19/17/19...
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07/03/22 756m 4:00.0 2:38.7

4 min Warm Up
4 min Warm Up
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07/01/22 395m 2:00.0 2:31.8

2min Cool Down
Cool Down
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07/01/22 6,197m 25:00.0 2:01.0

5K RowAlong Plan W2S3
12x2mins @ 27spm & 2k+5
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07/01/22 2,183m 10:00.0 2:17.4

Hard row Warm Up
10mins warm up for a sprint/hard session
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06/30/22 397m 2:00.0 2:31.1

2min Cool Down
Cool Down
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