Evan Williams

Log

Date Workout Score Ave Comments Action
06/30/22 v13:00/1:31r...3 8,627m 2:15.6

5K RowAlong Plan W2S2
3x13mins @18/20/18spm, 2K+20/18/20
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06/28/22 2:00 386m 2:35.4

2min Cool Down
Cool Down
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06/28/22 v4:00/2:31r...7 6,925m 2:01.2

5K RowAlong Plan W2S1
7x4mins @27spm, 2K+5
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06/28/22 4:00 780m 2:33.8

4 min Warm Up
4 min Warm Up
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06/27/22 2:00 400m 2:30.0

2min Cool Down
Cool Down
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06/27/22 v4:00/r...9 6,944m 2:09.6

5K RowAlong Plan W1S5
5K RowAlong Plan W1S5
3x (4min @ 20spm & 2k+15 / 2min @ 28spm & 2k+5 / 4min @ 20spm &2k+15) 2:3…

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06/27/22 4:00 770m 2:35.8

4 min Warm Up
4 min Warm Up
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06/24/22 2:00 405m 2:28.1

2min Cool Down
Cool Down
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06/24/22 v20:00/2:01r...2 9,121m 2:11.5

5K RowAlong Plan W1S4
5K RowAlong Plan W1S4
2x20mins @ 22spm & 2k+15
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06/24/22 4:00 773m 2:35.2

4 min Warm Up
4 min Warm Up
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06/23/22 2:00 389m 2:34.2

2min Cool Down
Cool Down
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06/23/22 v2:00/1:01r...12 5,935m 2:01.3

5K RowAlong Plan W1S3
12x2mins @ 27spm & 2k+5
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06/23/22 4:00 829m 2:24.7

4 min Warm Up
4 min Warm Up
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06/21/22 2:00 393m 2:32.6

2min Cool Down
Cool Down
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06/21/22 v10:00/1:31r...4 8,905m 2:14.7

5K RowAlong Plan W1S2
4x10mins @ 18/20/18/20spm & 2k+20/18/20/18
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06/20/22 2:00 385m 2:35.8

2min Cool Down
Cool Down
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06/20/22 v4:00/2:45r...6 5,909m 2:01.8

5K RowAlong Plan
6x4mins @26spm, 2K+5
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06/19/22 2:00 383m 2:36.6

2min Cool Down
Cool Down
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06/19/22 40:00 8,894m 2:14.9

5K Plan - steady 40mins
5K Plan
Steady 40 mins @ 2k+18 / 20SPM
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06/10/22 2:09 404m 2:39.9 View workout
06/10/22 40:00 8,883m 2:15.0 View workout
06/10/22 4:00 713m 2:48.3 View workout
06/09/22 2:00 374m 2:40.4

2min Cool Down
Cool Down
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06/09/22 2000m 7:51.1 1:57.7

2k Sprint Pacer
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06/09/22 v2:00/r...13 2,199m 2:16.4

Hard row Warm Up
10mins warm up for a sprint/hard session
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