Evan Williams

Log

Date Distance Time Pace Comments Action
02/05/24 368m 2:00.0 2:43.0

2min Cool Down
Cool Down
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02/05/24 7,233m 30:00.0 2:04.4

WK16-S3 30min
30min @ 2:05
Wk18-S3
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02/05/24 1,135m 6:00.0 2:38.5

4 + 2 min Warm Up
4+2 min Warm Up
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02/04/24 369m 2:00.0 2:42.6

2min Cool Down
Cool Down
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02/04/24 8,000m 32:40.4 2:02.5

Wk18-S2 4x2k/4r
4 X 2K / 4min rest
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02/04/24 2,291m 10:00.0 2:10.9

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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02/01/24 383m 2:00.0 2:36.6

2min Cool Down
Cool Down
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02/01/24 8,000m 34:05.7 2:07.8

Pete Plan: Wk11-S3
8000m
Restrict rate to 20spm.
Wk12-S4; Wk13-S4; Wk15-S4
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02/01/24 1,183m 6:00.0 2:32.1

4 + 2 min Warm Up
4+2 min Warm Up
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01/30/24 372m 2:00.0 2:41.2

2min Cool Down
Cool Down
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01/30/24 11,000m 46:35.1 2:07.0

Wk18-S1 11,000m
11,000m
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01/30/24 1,192m 6:00.0 2:31.0

4 + 2 min Warm Up
4+2 min Warm Up
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01/29/24 378m 2:00.0 2:38.7

2min Cool Down
Cool Down
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01/29/24 7,875m 32:00.0 2:01.9

Pete Plan: Wk14-S3
4 x 8min / 2min rest
WK17-S5
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01/29/24 1,380m 6:00.0 2:10.4

5 min Warm Up + 1
5 min + 1:00 Warm Up
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01/27/24 388m 2:00.0 2:34.6

2min Cool Down
Cool Down
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01/27/24 7,327m 30:00.0 2:02.8

Pete Plan: Wk13-S3
BPP: 2 x 15min / 2r
Wk17-S3
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01/27/24 1,327m 6:00.0 2:15.6

5 min Warm Up + 1
5 min + 1:00 Warm Up
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01/24/24 372m 2:00.0 2:41.2

2min Cool Down
Cool Down
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01/24/24 4,000m 14:59.1 1:52.3

Pete Plan: Wk11-S2
8 x 500m / 2 min rest
Wk14-S5. Wk17-S2
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