Evan Williams

Log

Date Distance Time Pace Comments Action
07/16/24 6,831m 30:00.0 2:11.7

RA 30/30-3
youtu.be/NO_tgz2mHT4

Row two minutes soft, then 1 minute HARD!

A…

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07/16/24 1,131m 6:00.0 2:39.1

4 + 2 min Warm Up
4+2 min Warm Up
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07/09/24 376m 2:00.0 2:39.5

2min Cool Down
Cool Down
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07/09/24 6,672m 30:00.0 2:14.8

RA 30/30-2
HM31
youtu.be/wJnNA8OWKB0

Row for 30 minutes at 18 strokes per minut…

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07/09/24 1,075m 6:00.0 2:47.4

4 + 2 min Warm Up
4+2 min Warm Up
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07/07/24 369m 2:00.0 2:42.6

2min Cool Down
Cool Down
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07/07/24 6,903m 30:00.0 2:10.3

RA 30/30-1
youtu.be/yN4VTVkk_QU

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

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07/07/24 1,237m 6:00.0 2:25.5

4 + 2 min Warm Up
4+2 min Warm Up
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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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