Evan Williams

Log

Date Distance Time Pace Comments Action
03/04/24 6,985m 30:00.0 2:08.8

WK16-S3 30min
30min @ 2:05
Wk18-S3 Wk20-S3
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03/04/24 1,169m 6:00.0 2:33.9

4 + 2 min Warm Up
4+2 min Warm Up
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02/23/24 359m 2:00.0 2:47.1

2min Cool Down
Cool Down
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02/23/24 7,500m 30:28.2 2:01.8

Wk16-S2 5x1500m
5x1500m/3mins
Wk20-S2
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02/23/24 2,270m 10:00.0 2:12.1

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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02/22/24 393m 2:00.0 2:32.6

2min Cool Down
Cool Down
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02/22/24 3,000m 11:56.6 1:59.4

Wk16-S2 5x1500m
5x1500m/3mins
Wk20-S2
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02/22/24 2,270m 10:00.0 2:12.1

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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02/20/24 376m 2:00.0 2:39.5

2min Cool Down
Cool Down
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02/20/24 12,000m 51:30.1 2:08.7

Wk20-S1 12k
12000m
Build slowly then hold it negative split to end
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02/20/24 1,192m 6:00.0 2:31.0

4 + 2 min Warm Up
4+2 min Warm Up
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02/19/24 401m 2:00.0 2:29.6

2min Cool Down
Cool Down
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02/19/24 7,167m 30:00.0 2:05.5

WK15-S3 3x10min
3x10min/2min test
Target 2:03.2
Wk19-S3
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02/19/24 1,160m 6:00.0 2:35.1

4 + 2 min Warm Up
4+2 min Warm Up
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02/13/24 371m 2:00.0 2:41.7

2min Cool Down
Cool Down
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02/13/24 4,000m 15:26.8 1:55.8

Wk19-S2 5x800m/2r
5 X 800m / 2min rest
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02/13/24 2,268m 10:00.0 2:12.2

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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02/12/24 384m 2:00.0 2:36.2

2min Cool Down
Cool Down
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02/12/24 8,000m 33:46.0 2:06.6

Pete Plan: Wk11-S3
8000m
Restrict rate to 20spm.
Wk12-S4; Wk13-S4; Wk15-S4; Wk19-Sx
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02/12/24 1,186m 6:00.0 2:31.7

4 + 2 min Warm Up
4+2 min Warm Up
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