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Evan Williams

Log

Date	Workout	Score	Ave	Type	Comments	Action
05/16/22	v4:00/1:12r...3	7,844m	2:17.6	RowErg	10KW6S4 - youtu.be/R8i2hID8sL8 Take 30 minutes to build your fitness and step down off…	View workout
05/13/22	v4:00/2:20r...12	10,279m	2:14.2	RowErg	10KW6S3 Start at 2k+23 pace. Increase pace 2 seconds every 4 minutes until the end.	View workout
05/12/22	2:00	379m	2:38.3	RowErg	Cool Down	View workout
05/12/22	v4:00/1:47r...11	10,929m	2:14.5	RowErg	10LW6S2 - youtu.be/2mxxBgylNB4 🚣 55 minutes - changing up and down 18-20-22spm 🚣‍♀️	View workout
05/10/22	2:00	372m	2:41.2	RowErg	Cool Down	View workout
05/10/22	v8:00/2:01r...5	9,470m	2:06.7	RowErg	10KW6S1 - youtu.be/h_ytIkeZ9q 🚣 5 x 8mins with 2 min rests🚣‍♀️	View workout
05/10/22	4:00	772m	2:35.4	RowErg	4 min Warm Up	View workout
05/09/22	v4:00/2:15r...12	10,389m	2:12.8	RowErg	10KW5S5 - youtu.be/PjCSvTrrFN0 Trick yourself into working hard by alternating 20spm and 2…	View workout
05/06/22	v4:00/1:38r...3	7,838m	2:17.7	RowErg	10KW5S4 - youtu.be/CE24OWR2EEE Slow it down and work on your fitness and technique in thi…	View workout
05/05/22	v5:00/2:29r...8	8,619m	2:08.7	RowErg	10kW5S3 - youtu.be/QjdFi87-buo Start at your 10k rate and pace and go faster as the workou…	View workout
05/03/22	v4:00/1:54r...7	12,245m	2:17.1	RowErg	10KW5S2 - youtu.be/oO1yO9wOHsI Row 50 minutes by alternating 18spm and 20spm every 10 minu…	View workout
05/01/22	v4:00/2:25r...17	11,536m	2:12.6	RowErg	10KW4S5 - youtu.be/MHusYZSi0sg Row 5 mins at 20spm and 2k+18 4 mins at 22spm a…	View workout
04/27/22	v4:00/1:20r...3	7,896m	2:16.7	RowErg	10KW4S4 - youtu.be/fc64k72F1SI A simple recovery row during a tough week’s traini…	View workout
04/26/22	v4:00/2:18r...12	8,426m	2:08.1	RowErg	10KW4S3 - youtu.be/Ipx4f2DgXls Row 10 x 3 mins at 26-28spm with 90 second rests @ 2K+7.	View workout
04/23/22	v4:00/1:44r...11	11,198m	2:16.6	RowErg	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	v4:00/1:23r...14	8,021m	2:14.6	RowErg	10KW4S1 - youtu.be/R4PvDso9998 Row 4mins at 20spm and 2K+18 pace, then 1 min at 28spm a…	View workout
04/21/22	v4:00/1:43r...7	10,619m	2:09.9	RowErg	10KW3S5 - youtu.be/C4pyvS0EXK8 Row 10 mins at 24spm and 2k+12 Rest 2 mins Row…	View workout
04/19/22	v4:00/1:46r...3	7,783m	2:18.7	RowErg	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	v4:00/1:47r...12	10,279m	2:14.2	RowErg	10KW1S3 Start at 2k+25 pace. Increase pace 2 seconds every 4 minutes until the end.	View workout
04/15/22	v4:00/1:35r...3	9,909m	2:19.2	RowErg	10kW3S2 Change through 18/20/22/20/18/18/20/22/20/18spm Every four minutes.	View workout
04/14/22	v4:00/1:20r...12	10,599m	2:10.2	RowErg	10kW3S1 - youtu.be/ErYH4DTyUzM Row the first 5 mins at 2k+12 then the next 3 mins at 2k…	View workout
04/12/22	v5:00/2:25r...22	6,313m	2:08.3	RowErg	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	v4:00/1:28r...5	8,535m	2:17.0	RowErg	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	v4:00/1:30r...3	9,046m	2:15.9	RowErg	10kW2S2 Row 35 minutes at 20spm.	View workout
04/07/22	v4:00/1:35r...8	9,412m	2:13.8	RowErg	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

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