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Oct 31 Winter Training Boredom: How to Stay Motivated Through the Cold Months
Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity
Oct 16 Starting Your Workout: Warming-Up 
Oct 15 Six Tips for Staying Consistent, Building Resiliency, and Gaining Motivation

Evan Williams

Log

Date Distance Time Pace Comments Action
01/09/21 3,200m 12:22.1 1:55.9

4x800m/ 2r
Target 1:56

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01/09/21 2,269m 10:00.0 2:12.2

Improve leg Drive and connection with Damper 1.

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01/08/21 1,000m 5:15.6 2:37.8

Cool Down - reducing SPM

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01/08/21 8,000m 35:05.4 2:11.5

BPP: 8000m. Keeping SPM below 22.

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01/08/21 1,000m 5:15.9 2:37.9

Warm Up
Drills & increasing SPM

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01/08/21 5m 0:06.8 11:20.0

Warm Up
Drills & increasing SPM

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01/07/21 7,337m 30:00.0 2:02.6

BPP: 3x10min/2min rest

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01/07/21 1,000m 5:13.1 2:36.5

Warm Up
Drills & increasing SPM

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01/05/21 6,000m 24:02.4 2:00.2

4x1500m/3min rest

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01/05/21 1,000m 5:13.4 2:36.7

Warm Up
Drills & increasing SPM

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01/04/21 1,000m 5:17.9 2:38.9

Cool Down - reducing SPM

 View workout
01/04/21 10,000m 41:55.2 2:05.7

10000m!
Target 2:04@23

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01/04/21 1,000m 5:24.4 2:42.2

Warm Up
Drills & increasing SPM

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01/03/21 946m 3:20.0 1:45.7

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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01/03/21 143m 0:30.0 1:44.8

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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01/03/21 37m 0:10.0 2:15.1

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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01/03/21 2,203m 10:00.0 2:16.1

Warm Up - Drag Factor 200.
Paddle easy 10 mins

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01/03/21 2,197m 10:00.0 2:16.5

Improve leg Drive and connection with Damper 1.

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01/03/21 77m 0:25.1 2:42.9

Improve leg Drive and connection with Damper 1.

 View workout
01/01/21 1,000m 6:08.6 3:04.3

Cool Down - reducing SPM

 View workout