Evan Williams

Log

Date Distance Time Pace Comments Action
06/28/24 376m 2:00.0 2:39.5

2min Cool Down
Cool Down
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06/28/24 6,950m 30:00.0 2:09.4

RA 30/30-1
youtu.be/yN4VTVkk_QU

Row 3mins at 24spm / 2k+12 then 3mins at 20spm /2k…

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06/28/24 1,155m 6:00.0 2:35.8

4 + 2 min Warm Up
4+2 min Warm Up
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06/24/24 354m 2:00.0 2:49.4

2min Cool Down
Cool Down
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06/24/24 6,768m 30:00.0 2:12.9

RA 30/30-19
HM24
youtu.be/lJ192HN-Ics

Split the 30 minutes into 6 minute chunks…

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06/24/24 1,211m 6:00.0 2:28.6

4 + 2 min Warm Up
4+2 min Warm Up
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06/10/24 364m 2:00.0 2:44.8

2min Cool Down
Cool Down
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06/10/24 6,777m 30:00.0 2:12.8

30min slow pyramid
6x5min pyramids 20/22/24/22/20spm (2:12/08/04)
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06/10/24 1,156m 6:00.0 2:35.7

4 + 2 min Warm Up
4+2 min Warm Up
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05/17/24 344m 2:00.0 2:54.4

2min Cool Down
Cool Down
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05/17/24 6,978m 30:00.0 2:08.9

30min slow pyramid
6x5min pyramids 20/22/24/22/20spm (2:12/08/04)
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05/17/24 1,180m 6:00.0 2:32.5

4 + 2 min Warm Up
4+2 min Warm Up
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05/15/24 355m 2:00.0 2:49.0

2min Cool Down
Cool Down
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05/15/24 7,000m 30:00.0 2:08.5

30min slow pyramid
6x5min pyramids 20/22/24/22/20spm (2:12/08/04)
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05/15/24 1,185m 6:00.0 2:31.8

4 + 2 min Warm Up
4+2 min Warm Up
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05/11/24 379m 2:00.0 2:38.3

2min Cool Down
Cool Down
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05/11/24 7,011m 30:00.0 2:08.3

30min slow pyramid
6x5min pyramids 20/22/24/22/20spm (2:12/08/04)
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05/11/24 1,199m 6:00.0 2:30.1

4 + 2 min Warm Up
4+2 min Warm Up
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05/08/24 360m 2:00.0 2:46.6

2min Cool Down
Cool Down
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05/08/24 7,006m 30:00.0 2:08.4

30min slow pyramid
6x5min pyramids 20/22/24/22/20spm (2:12/08/04)
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