Evan Williams

Log

Date Distance Time Pace Comments Action
06/27/22 400m 2:00.0 2:30.0

2min Cool Down
Cool Down
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06/27/22 6,944m 30:00.0 2:09.6

5K RowAlong Plan W1S5
5K RowAlong Plan W1S5
3x (4min @ 20spm & 2k+15 / 2min @ 28spm & 2k+5 / 4min @ 20spm &2k+15) 2:3…

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06/27/22 770m 4:00.0 2:35.8

4 min Warm Up
4 min Warm Up
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06/24/22 405m 2:00.0 2:28.1

2min Cool Down
Cool Down
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06/24/22 9,121m 40:00.0 2:11.5

5K RowAlong Plan W1S4
5K RowAlong Plan W1S4
2x20mins @ 22spm & 2k+15
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06/24/22 773m 4:00.0 2:35.2

4 min Warm Up
4 min Warm Up
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06/23/22 389m 2:00.0 2:34.2

2min Cool Down
Cool Down
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06/23/22 5,935m 24:00.0 2:01.3

5K RowAlong Plan W1S3
12x2mins @ 27spm & 2k+5
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06/23/22 829m 4:00.0 2:24.7

4 min Warm Up
4 min Warm Up
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06/21/22 393m 2:00.0 2:32.6

2min Cool Down
Cool Down
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06/21/22 8,905m 40:00.0 2:14.7

5K RowAlong Plan W1S2
4x10mins @ 18/20/18/20spm & 2k+20/18/20/18
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06/20/22 385m 2:00.0 2:35.8

2min Cool Down
Cool Down
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06/20/22 5,909m 24:00.0 2:01.8

5K RowAlong Plan
6x4mins @26spm, 2K+5
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06/19/22 383m 2:00.0 2:36.6

2min Cool Down
Cool Down
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06/19/22 8,894m 40:00.0 2:14.9

5K Plan - steady 40mins
5K Plan
Steady 40 mins @ 2k+18 / 20SPM
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06/10/22 404m 2:09.2 2:39.9 View workout
06/10/22 8,883m 40:00.0 2:15.0 View workout
06/10/22 713m 4:00.0 2:48.3 View workout
06/09/22 374m 2:00.0 2:40.4

2min Cool Down
Cool Down
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06/09/22 2,000m 7:51.1 1:57.7

2k Sprint Pacer
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