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Evan Williams

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
11/05/24	5,035m	20:00.0	1:59.1	RowErg	Hwt	RA55 - 20x1min - 10kW2S5 10kW2S5 Row each interval at max power at 20 strokes per minute. Aim to get around 2k+5 pace if you c…	View workout
11/05/24	1,234m	6:00.0	2:25.8	RowErg	Hwt	5 min Warm Up + 1 5 min + 1:00 Warm Up app.erg.zone	View workout
11/03/24	374m	2:00.0	2:40.4	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
11/03/24	7,590m	33:00.0	2:10.4	RowErg	Hwt	RA54 - 3 x 11 mins 10kW2S4 10kW2S4 Row 3 x 11 mins at 18/22/18spm with 1 minute rests. 18spm at 2k+18spm at 2k+14 …	View workout
11/03/24	1,194m	6:00.0	2:30.7	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
10/29/24	375m	2:00.0	2:40.0	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
10/29/24	8,590m	36:00.0	2:05.7	RowErg	Hwt	RA53 - 12min x 3 - 10kW2S3 10KW2S3 Row the first eight minutes at 20 strokes per minute and 2k+18 pace. Then row the next four…	View workout
10/29/24	1,168m	6:00.0	2:34.1	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
10/27/24	401m	2:00.0	2:29.6	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
10/27/24	8,099m	35:00.0	2:09.6	RowErg	Hwt	RA52 - 35mins 20spm - 10kW2S2 10kW2S2 Row 35 minutes at 20spm. app.erg.zone	View workout
10/27/24	1,199m	6:00.0	2:30.1	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
10/26/24	385m	2:00.0	2:35.8	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
10/26/24	10,467m	45:00.0	2:08.9	RowErg	Hwt	RA49 - 3 x 15min - 10kW2S1 10kW2S1 Row 3 x 15 mins with 2 min rests. Change every 3 mins through 18/22/24/22/18spm 18…	View workout
10/26/24	1,175m	6:00.0	2:33.1	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
10/22/24	366m	2:00.0	2:43.9	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
10/22/24	4,858m	20:00.0	2:03.5	RowErg	Hwt	RA51 - 3 x 20x 20s/20s - 10kW1S5 10KW1S5 app.erg.zone	View workout
10/20/24	371m	2:00.0	2:41.7	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
10/20/24	8,210m	36:00.0	2:11.5	RowErg	Hwt	RA48 - 3 x 12mins - Fitness Booster - 10kW1S4 10kW1S4 3 x 12 mins with 1 min rests. app.erg.zo…	View workout
10/20/24	1,217m	6:00.0	2:27.9	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
10/16/24	343m	2:00.0	2:54.9	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout

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