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Evan Williams

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
04/23/22	11,198m	51:00.0	2:16.6	RowErg	Hwt	10KW4S2 - youtu.be/yFSlD7M1sTw Row 9/8/7/6/5/4/3/2/1 with no rests. Alternate 20spm 2k+…	View workout
04/22/22	8,021m	36:00.0	2:14.6	RowErg	Hwt	10KW4S1 - youtu.be/R4PvDso9998 Row 4mins at 20spm and 2K+18 pace, then 1 min at 28spm a…	View workout
04/21/22	10,619m	46:00.0	2:09.9	RowErg	Hwt	10KW3S5 - youtu.be/C4pyvS0EXK8 Row 10 mins at 24spm and 2k+12 Rest 2 mins Row…	View workout
04/19/22	7,783m	36:00.0	2:18.7	RowErg	Hwt	10KW3S4 30min 18spm row at 2k+20-22 to recover and work on technique. Can you row it with your feet out of the straps? (Or very l…	View workout
04/18/22	10,279m	46:00.0	2:14.2	RowErg	Hwt	10KW1S3 Start at 2k+25 pace. Increase pace 2 seconds every 4 minutes until the end.	View workout
04/15/22	9,909m	46:00.0	2:19.2	RowErg	Hwt	10kW3S2 Change through 18/20/22/20/18/18/20/22/20/18spm Every four minutes.	View workout
04/14/22	10,599m	46:00.0	2:10.2	RowErg	Hwt	10kW3S1 - youtu.be/ErYH4DTyUzM Row the first 5 mins at 2k+12 then the next 3 mins at 2k…	View workout
04/12/22	6,313m	27:00.0	2:08.3	RowErg	Hwt	10kW2S5 Row each interval at max power at 20 strokes per minute. Aim to get around 2k+5 pace if you can.	View workout
04/11/22	8,535m	39:00.0	2:17.0	RowErg	Hwt	10kW2S4 Row 3 x 11 mins at 18/22/18spm with 1 minute rests. 18spm at 2k+18spm at 2k+14	View workout
04/08/22	9,046m	41:00.0	2:15.9	RowErg	Hwt	10kW2S2 Row 35 minutes at 20spm.	View workout
04/07/22	9,412m	42:00.0	2:13.8	RowErg	Hwt	10KW2S3 Row the first eight minutes at 20 strokes per minute and 2k+18 pace. Then row the next four minutes at 28 strokes per minu…	View workout
04/05/22	11,245m	51:00.0	2:16.0	RowErg	Hwt	10kW2S1 Row 3 x 15 mins with 2 min rests. Change every 3 mins through 18/22/24/22/18spm 18 at 2k+20 22 at 2k+15 24…	View workout
04/04/22	6,086m	27:00.0	2:13.0	RowErg	Hwt	10KW1S5	View workout
04/03/22	9,206m	42:00.0	2:16.8	RowErg	Hwt	10kW1S4 3 x 12 mins with 1 min rests.	View workout
03/31/22	10,130m	46:00.0	2:16.2	RowErg	Hwt	10KW1S3 Start at 2k+25 pace. Increase pace 2 seconds every 4 minutes until the end.	View workout
03/30/22	7,828m	36:00.0	2:17.9	RowErg	Hwt	10KW1S2 Row 30 mins at 20 strokes per minute at 2k+18 pace	View workout
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

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