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Evan Williams

Log

Date Distance Time Pace Comments Action
12/30/20 2,251m 10:00.0 2:13.2

Improve leg Drive and connection with Damper 1.

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12/30/20 1,000m 5:13.5 2:36.7

Warm Up
Drills & increasing SPM

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12/29/20 883m 3:20.0 1:53.2

Peak Power Training - DF 200.
10s all-out sprints, 60s rests.
Aim for ≥ 90% Peak Power.
Stop set when 2 consecutive reps f…

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12/29/20 130m 0:30.0 1:55.3

Peak Power Measurement
Drag Factor 200.
10s all-out sprint - note highest Watts.
Rest 2-3mins and repeat 2-3 times

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12/29/20 2,191m 10:00.0 2:16.9

Warm Up - Drag Factor 200.
Paddle easy 10 mins

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12/27/20 10,000m 42:35.2 2:07.7

10k Row

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12/27/20 1,000m 5:08.8 2:34.4

Warm Up
Drills & increasing SPM

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12/26/20 4,000m 15:16.7 1:54.5

8 x 500m / 2 min rest

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12/26/20 1,000m 5:12.0 2:36.0

Warm Up
Drills & increasing SPM

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12/24/20 511m 3:16.1 3:11.8

Cool Down - reducing SPM

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12/24/20 10,000m 42:39.7 2:07.9

10k Row

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12/23/20 927m 3:20.0 1:47.8

Peak Power Training - DF 200.
10s all-out sprints, 60s rests.
Aim for ≥ 90% Peak Power.
Stop set when 2 consecutive reps f…

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12/23/20 140m 0:30.0 1:47.1

Peak Power Measurement
Drag Factor 200.
10s all-out sprint - note highest Watts.
Rest 2-3mins and repeat 2-3 times

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12/23/20 2,172m 10:00.0 2:18.1

Warm Up - Drag Factor 200.
Paddle easy 10 mins

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12/22/20 6,000m 24:55.3 2:04.6

remaining 3 of 4 x 2000m

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12/22/20 2,000m 7:58.5 1:59.6

Part of 4 x 2000m intervals
(had to stop for phone call)

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12/22/20 1,000m 5:10.5 2:35.2

Warm Up
Drills & increasing SPM

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12/20/20 1,000m 5:18.9 2:39.4

Cool Down - reducing SPM

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12/20/20 10,000m 41:39.3 2:04.9

10k Row

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12/20/20 1,000m 5:02.2 2:31.1

Warm Up
Drills & increasing SPM

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