Evan Williams

Log

Date Distance Time Pace Comments Action
07/19/22 8,864m 40:00.0 2:15.3

5K RowAlong Plan W4S4
5x8mins pyramid @18/20/22/20/18spm, 2K+20/18/16y
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07/19/22 718m 4:00.0 2:47.1

4 min Warm Up
4 min Warm Up
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07/18/22 4,967m 20:00.0 2:00.7

5K RowAlong Plan W4S3
5x4mins @27spm, 2K+5
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07/18/22 1,622m 7:30.0 2:18.7

Hard row Warm Up
10mins warm up for a sprint/hard session
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07/15/22 402m 2:00.0 2:29.2

2min Cool Down
Cool Down
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07/15/22 6,767m 30:00.0 2:12.9

5K RowAlong Plan W3S2
30mins@20spm, 2K+17
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07/15/22 785m 4:00.0 2:32.8

4 min Warm Up
4 min Warm Up
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07/14/22 393m 2:00.0 2:32.6

2min Cool Down
Cool Down
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07/14/22 5,991m 24:00.0 2:00.1

5K RowAlong Plan W4S1
8x3mins @27spm, 2K+5
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07/14/22 776m 4:00.0 2:34.6

4 min Warm Up
4 min Warm Up
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07/12/22 398m 2:00.0 2:30.7 View workout
07/12/22 4,781m 20:00.0 2:05.4 View workout
07/12/22 800m 4:00.0 2:30.0 View workout
07/11/22 406m 2:00.0 2:27.7 View workout
07/11/22 288m 1:41.4 2:56.0 View workout
07/11/22 6,812m 30:00.0 2:12.1

5K RowAlong Plan W3S4
30mins(6x5) @18/22/24spm, 2K+19/15/13...
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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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