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Evan Williams

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
08/13/24	1,188m	6:00.0	2:31.5	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/11/24	367m	2:00.0	2:43.4	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
08/11/24	6,989m	30:00.0	2:08.7	RowErg	Hwt	RA 30/30-9 youtu.be/9VH4-etdH-Q Break up a 30 minute row by rowing 4mins 30 at 22sp…	View workout
08/11/24	1,197m	6:00.0	2:30.3	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/06/24	375m	2:00.0	2:40.0	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
08/06/24	6,841m	30:00.0	2:11.5	RowErg	Hwt	RA 30/30-8 HM17 youtu.be/y_YvSQJichg Row 30 minutes at 20 strokes per minute. A…	View workout
08/06/24	1,121m	6:00.0	2:40.5	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
07/31/24	323m	2:00.0	3:05.7	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
07/31/24	6,911m	30:00.0	2:10.2	RowErg	Hwt	RA 30/30-7 youtu.be/OESoK-kTSX0 Row 30 minutes as you wish - I do it at 24spm and 2…	View workout
07/31/24	1,189m	6:00.0	2:31.3	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
07/29/24	358m	2:00.0	2:47.5	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
07/29/24	6,678m	30:00.0	2:14.7	RowErg	Hwt	RA 30/30-6 youtu.be/vrvAXwi8v1k Change up a 20spm/2k+18 row by dropping to a VERY l…	View workout
07/29/24	1,159m	6:00.0	2:35.3	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
07/24/24	375m	2:00.0	2:40.0	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
07/24/24	6,942m	30:00.0	2:09.6	RowErg	Hwt	RA 30/30-5 A massive endorphin rush is the reward for getting through this row. Change every three minutes through 18/20/22/24/26spm…	View workout
07/24/24	1,158m	6:00.0	2:35.4	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
07/22/24	371m	2:00.0	2:41.7	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
07/22/24	6,775m	30:00.0	2:12.8	RowErg	Hwt	RA 30/30-4 Slow it down but keep it interesting by changing the stroke rate between 18 and 20spm every 5 minutes. 🚣A BOTTOM inte…	View workout
07/22/24	1,206m	6:00.0	2:29.2	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
07/16/24	341m	2:00.0	2:55.9	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout

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