Evan Williams

Log

Date Workout Score Ave Comments Action
01/18/21 10000m 41:49.6 2:05.4

10000m!
Target <2:05.0@26

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01/18/21 v200m/r...6 1,000m 2:38.5

Warm Up
Drills & increasing SPM

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01/16/21 8000m 35:13.6 2:12.1

BPP: 8000m. Keeping SPM at 20

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01/16/21 v200m/r...6 1,000m 2:29.6

Warm Up
Drills & increasing SPM

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01/14/21 2x15:00/2:00r 7,348m 2:02.4

BPP: 2 x 15min / 2r

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01/14/21 v200m/r...6 1,000m 2:41.6

Warm Up
Drills & increasing SPM

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01/13/21 1000m 6:37.0 3:18.5

Cool Down - reducing SPM

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01/13/21 4x1000m/3:00r 15:58.3 1:59.7

4 x 1k / 3r

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01/13/21 v200m/r...6 1,000m 2:36.7

Warm Up
Drills & increasing SPM

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01/12/21 3x1000m/3:00r 7:53.2 1:58.3

4 x 1k / 3r

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01/12/21 10x1:00/0:30r 2,268m 2:12.2

Improve leg Drive and connection with Damper 1.

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01/11/21 1000m 5:28.9 2:44.4

Cool Down - reducing SPM

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01/11/21 10000m 41:43.3 2:05.1

10000m!
Target 2:05.0@26

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01/11/21 v200m/r...7 1,000m 2:37.6

Warm Up
Drills & increasing SPM

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01/09/21 4x800m/2:00r 12:22.1 1:55.9

4x800m/ 2r
Target 1:56

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01/09/21 10x1:00/0:30r 2,269m 2:12.2

Improve leg Drive and connection with Damper 1.

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01/08/21 1000m 5:15.6 2:37.8

Cool Down - reducing SPM

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01/08/21 8000m 35:05.4 2:11.5

BPP: 8000m. Keeping SPM below 22.

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01/08/21 v200m/r...7 1,000m 2:37.9

Warm Up
Drills & increasing SPM

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01/08/21 5m 0:06.8 11:20.0

Warm Up
Drills & increasing SPM

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01/07/21 3x10:00/2:00r 7,337m 2:02.6

BPP: 3x10min/2min rest

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01/07/21 v200m/r...7 1,000m 2:36.5

Warm Up
Drills & increasing SPM

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01/05/21 4x1500m/3:00r 24:02.4 2:00.2

4x1500m/3min rest

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01/05/21 v200m/r...7 1,000m 2:36.7

Warm Up
Drills & increasing SPM

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01/04/21 1000m 5:17.9 2:38.9

Cool Down - reducing SPM

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