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Evan Williams

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
05/20/22	13,378m	1:00:00.0	2:14.5	RowErg	Hwt	10KW7S2 🚣60 minutes - changing through 18/20/22spm x 4 🚣‍♀️	View workout
05/20/22	757m	4:00.0	2:38.5	RowErg	Hwt	4 min Warm Up	View workout
05/19/22	391m	2:00.0	2:33.4	RowErg	Hwt	Cool Down	View workout
05/19/22	8,841m	36:00.0	2:02.1	RowErg	Hwt	10KW7S1 - youtu.be/sup4Plw93Dw 🚣12 x 3 mins with 90 second rests at 26-28spm 🚣‍♀️	View workout
05/19/22	784m	4:00.0	2:33.0	RowErg	Hwt	4 min Warm Up	View workout
05/17/22	9,601m	42:00.0	2:11.2	RowErg	Hwt	10KW6S5 - youtu.be/VnTpq3AVHsQ 🚣3 x 12 minutes with 90 second rests at 24spm🚣‍♀️ ➔…	View workout
05/16/22	7,844m	36:00.0	2:17.6	RowErg	Hwt	10KW6S4 - youtu.be/R8i2hID8sL8 Take 30 minutes to build your fitness and step down off…	View workout
05/13/22	10,279m	46:00.0	2:14.2	RowErg	Hwt	10KW6S3 Start at 2k+23 pace. Increase pace 2 seconds every 4 minutes until the end.	View workout
05/12/22	379m	2:00.0	2:38.3	RowErg	Hwt	Cool Down	View workout
05/12/22	10,929m	49:00.0	2:14.5	RowErg	Hwt	10LW6S2 - youtu.be/2mxxBgylNB4 🚣 55 minutes - changing up and down 18-20-22spm 🚣‍♀️	View workout
05/10/22	372m	2:00.0	2:41.2	RowErg	Hwt	Cool Down	View workout
05/10/22	9,470m	40:00.0	2:06.7	RowErg	Hwt	10KW6S1 - youtu.be/h_ytIkeZ9q 🚣 5 x 8mins with 2 min rests🚣‍♀️	View workout
05/10/22	772m	4:00.0	2:35.4	RowErg	Hwt	4 min Warm Up	View workout
05/09/22	10,389m	46:00.0	2:12.8	RowErg	Hwt	10KW5S5 - youtu.be/PjCSvTrrFN0 Trick yourself into working hard by alternating 20spm and 2…	View workout
05/06/22	7,838m	36:00.0	2:17.7	RowErg	Hwt	10KW5S4 - youtu.be/CE24OWR2EEE Slow it down and work on your fitness and technique in thi…	View workout
05/05/22	8,619m	37:00.0	2:08.7	RowErg	Hwt	10kW5S3 - youtu.be/QjdFi87-buo Start at your 10k rate and pace and go faster as the workou…	View workout
05/03/22	12,245m	56:00.0	2:17.1	RowErg	Hwt	10KW5S2 - youtu.be/oO1yO9wOHsI Row 50 minutes by alternating 18spm and 20spm every 10 minu…	View workout
05/01/22	11,536m	51:00.0	2:12.6	RowErg	Hwt	10KW4S5 - youtu.be/MHusYZSi0sg Row 5 mins at 20spm and 2k+18 4 mins at 22spm a…	View workout
04/27/22	7,896m	36:00.0	2:16.7	RowErg	Hwt	10KW4S4 - youtu.be/fc64k72F1SI A simple recovery row during a tough week’s traini…	View workout
04/26/22	8,426m	36:00.0	2:08.1	RowErg	Hwt	10KW4S3 - youtu.be/Ipx4f2DgXls Row 10 x 3 mins at 26-28spm with 90 second rests @ 2K+7.	View workout

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