Evan Williams

Log

Date Distance Time Pace Comments Action
06/09/22 2,199m 10:00.0 2:16.4

Hard row Warm Up
10mins warm up for a sprint/hard session
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06/07/22 393m 2:00.0 2:32.6

2min Cool Down
Cool Down
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06/07/22 6,724m 30:00.0 2:13.8

RA84 - 30 min 20spm with Power strokes
10KW8S5

Row 30 minutes at 20spm. Every 4:30 add in 10 power strokes.
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06/07/22 762m 4:00.0 2:37.4

4 min Warm Up
4 min Warm Up
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06/06/22 378m 2:00.0 2:38.7

2min Cool Down
Cool Down
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06/06/22 10,000m 43:03.6 2:09.1

10K
With 10 splits
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06/06/22 781m 4:00.0 2:33.6

4 min Warm Up
4 min Warm Up
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06/02/22 377m 2:00.0 2:39.1

2min Cool Down
Cool Down
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06/02/22 10,000m 44:17.2 2:12.8

10K
With 10 splits
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06/02/22 790m 4:00.0 2:31.8

4 min Warm Up
4 min Warm Up
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05/31/22 388m 2:00.0 2:34.6

2min Cool Down
Cool Down
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05/31/22 6,707m 30:00.0 2:14.1

RA82 - 30 mins - 10KW8S2
10KW8S2 - youtu.be/_MAjJtzovCs

🚣Alternate 18spm and 20spm…

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05/31/22 762m 4:00.0 2:37.4

4 min Warm Up
4 min Warm Up
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05/30/22 380m 2:00.0 2:37.8

2min Cool Down
Cool Down
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05/30/22 9,528m 40:00.0 2:05.9

RA81 - 5 x 8mins - 10KW8S1
10KW8S1 - youtu.be/qNsh2cs6RNg

Row hard for four minutes…

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05/30/22 770m 4:00.0 2:35.8

4 min Warm Up
4 min Warm Up
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05/26/22 10,469m 46:00.0 2:11.8

RA80 - 2 x 20min - 10KW7S5
10KW7S5 - youtu.be/F1dGXXV01GQ

Get used to working at te…

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05/24/22 7,865m 36:00.0 2:17.3

RA79 - 30 mins 18spm - 10KW7S4
10KW7S4
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05/23/22 6,137m 26:00.0 2:07.0

RA78 - 20 x 1 mins - 10KW7S3
10KW7S3 - youtu.be/Fyx6z2f678k
🚣20 x 1 min at 20spm with…

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05/20/22 372m 2:00.0 2:41.2

Cool Down

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