Evan Williams

Log

Date Workout Score Ave Comments Action
06/07/22 2:00 393m 2:32.6

2min Cool Down
Cool Down
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06/07/22 30:00 6,724m 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 4:00 762m 2:37.4

4 min Warm Up
4 min Warm Up
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06/06/22 2:00 378m 2:38.7

2min Cool Down
Cool Down
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06/06/22 10000m 43:03.6 2:09.1

10K
With 10 splits
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06/06/22 4:00 781m 2:33.6

4 min Warm Up
4 min Warm Up
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06/02/22 2:00 377m 2:39.1

2min Cool Down
Cool Down
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06/02/22 10000m 44:17.2 2:12.8

10K
With 10 splits
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06/02/22 4:00 790m 2:31.8

4 min Warm Up
4 min Warm Up
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05/31/22 2:00 388m 2:34.6

2min Cool Down
Cool Down
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05/31/22 30:00 6,707m 2:14.1

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

🚣Alternate 18spm and 20spm…

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05/31/22 4:00 762m 2:37.4

4 min Warm Up
4 min Warm Up
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05/30/22 2:00 380m 2:37.8

2min Cool Down
Cool Down
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05/30/22 v4:00/r...10 9,528m 2:05.9

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

Row hard for four minutes…

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05/30/22 4:00 770m 2:35.8

4 min Warm Up
4 min Warm Up
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05/26/22 v4:00/1:28r...4 10,469m 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 v4:00/1:31r...3 7,865m 2:17.3

RA79 - 30 mins 18spm - 10KW7S4
10KW7S4
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05/23/22 v4:00/2:11r...22 6,137m 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 2:00 372m 2:41.2

Cool Down

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05/20/22 1:00:00 13,378m 2:14.5

10KW7S2
🚣60 minutes - changing through 18/20/22spm x 4 🚣‍♀️

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05/20/22 4:00 757m 2:38.5

4 min Warm Up

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05/19/22 2:00 391m 2:33.4

Cool Down

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05/19/22 v3:00/1:31r...12 8,841m 2:02.1

10KW7S1 - youtu.be/sup4Plw93Dw
🚣12 x 3 mins with 90 second rests at 26-28spm 🚣‍♀️

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05/19/22 4:00 784m 2:33.0

4 min Warm Up

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05/17/22 v4:00/0:15r...5 9,601m 2:11.2

10KW6S5 - youtu.be/VnTpq3AVHsQ
🚣3 x 12 minutes with 90 second rests at 24spm🚣‍♀️
➔…

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