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Evan Williams

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
03/28/22	12,307m	56:00.0	2:16.5	RowErg	Hwt	10KW1S1 Row 5x10mims with 90second rests at 18/20/18/20/18spm	View workout
03/27/22	396m	2:00.0	2:31.5	RowErg	Hwt	Cool Down	View workout
03/27/22	6,664m	30:00.0	2:15.0	RowErg	Hwt	Wk3S5 RowAlong: 30min sawtooth changing stroke rate and pace every 2mins	View workout
03/27/22	782m	4:00.0	2:33.4	RowErg	Hwt	4 min Warm Up	View workout
03/24/22	385m	2:00.0	2:35.8	RowErg	Hwt	Cool Down	View workout
03/24/22	6,634m	30:00.0	2:15.6	RowErg	Hwt	Wk3S5 RowAlong: 30min sawtooth changing stroke rate and pace every 2mins	View workout
03/22/22	362m	2:00.0	2:45.7	RowErg	Hwt	Cool Down	View workout
03/22/22	6,626m	30:00.0	2:15.8	RowErg	Hwt	RowAlong Wk1S1 : 30min @20spm - 2k+18	View workout
03/22/22	1,000m	5:29.9	2:44.9	RowErg	Hwt	Warm Up Drills & increasing SPM	View workout
03/12/22	5,734m	25:18.0	2:12.3	RowErg	Hwt	Wk3S6 RowAlong: 30 mins changing rate and pace every 5 mins.	View workout
03/12/22	1,217m	5:16.9	2:10.1	RowErg	Hwt	2k sprint pacer	View workout
03/12/22	2,229m	10:00.0	2:14.5	RowErg	Hwt	10mins warm up for a sprint/hard session	View workout
03/11/22	398m	2:00.0	2:30.7	RowErg	Hwt	Cool Down	View workout
03/11/22	6,820m	30:00.0	2:11.9	RowErg	Hwt	Wk4S6 RowAlong: 30mins at 20spm @ 2k+15 - increase if you can - but try to keep it a MID tier (7-8/10) effort.	View workout
03/11/22	1,017m	5:00.0	2:27.4	RowErg	Hwt	5min Warm Up	View workout
03/10/22	413m	2:10.9	2:38.4	RowErg	Hwt		View workout
03/10/22	1,000m	3:48.9	1:54.4	RowErg	Hwt		View workout
03/10/22	2,202m	10:00.0	2:16.2	RowErg	Hwt	10mins warm up for a sprint/hard session	View workout
03/09/22	396m	2:00.0	2:31.5	RowErg	Hwt	Cool Down	View workout
03/09/22	8,339m	36:00.0	2:09.5	RowErg	Hwt	Wk4S5 RowAlong: 6x6mins alternating 20/18spm and 2k+10/2k+12	View workout

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