Evan Williams

Log

Date Distance Time Pace Comments Action
02/05/22 7,567m 32:00.0 2:06.8

Wk2S2 RowAlong : 8 X 4mins @28spm, 2k+5

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02/05/22 757m 4:00.0 2:38.5

4 min Warm Up

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01/31/22 391m 2:00.0 2:33.4 View workout
01/31/22 8,493m 40:00.0 2:21.2 View workout
01/31/22 765m 4:00.0 2:36.8 View workout
01/29/22 391m 2:00.0 2:33.4

Cool Down

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01/29/22 8,513m 40:00.0 2:20.9

RowAlong Wk1S3 : 2 X 20min @ 18spm - 2K+20

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01/29/22 736m 4:00.0 2:43.0

4 min Warm Up

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01/27/22 391m 2:00.0 2:33.4

Cool Down

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01/27/22 7,231m 30:00.0 2:04.4

RowAlong Wk1S2 : 10 x 3min @28spm - 2K+5

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01/27/22 757m 4:00.0 2:38.5

4 min Warm Up

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01/25/22 359m 2:00.0 2:47.1

Cool Down

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01/25/22 6,421m 30:00.0 2:20.1

RowAlong Wk1S1 : 30min @20spm - 2k+18
Power stroke every minute

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01/25/22 693m 4:00.0 2:53.1

4 min Warm Up

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01/23/22 355m 2:00.0 2:49.0

Cool Down

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01/23/22 2,000m 8:14.3 2:03.5

2k sprint pacer

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01/23/22 2,117m 10:00.0 2:21.7

10mins warm up for a sprint/hard session

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01/22/22 340m 2:00.0 2:56.4

Cool Down

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01/22/22 3,938m 16:00.0 2:01.8

RowAlong Wk1S3 : 8 x 2min 28spm @ 2K (3min rests)

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01/22/22 2,144m 10:00.0 2:19.9

10mins warm up for a sprint/hard session

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