Evan Williams

Log

Date Workout Score Ave Comments Action
01/29/22 v20:00/2:01r...2 8,513m 2:20.9

RowAlong Wk1S3 : 2 X 20min @ 18spm - 2K+20

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01/29/22 4:00 736m 2:43.0

4 min Warm Up

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01/27/22 2:00 391m 2:33.4

Cool Down

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01/27/22 v3:00/3:01r...10 7,231m 2:04.4

RowAlong Wk1S2 : 10 x 3min @28spm - 2K+5

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01/27/22 4:00 757m 2:38.5

4 min Warm Up

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01/25/22 2:00 359m 2:47.1

Cool Down

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01/25/22 30:00 6,421m 2:20.1

RowAlong Wk1S1 : 30min @20spm - 2k+18
Power stroke every minute

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01/25/22 4:00 693m 2:53.1

4 min Warm Up

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01/23/22 2:00 355m 2:49.0

Cool Down

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01/23/22 2000m 8:14.3 2:03.5

2k sprint pacer

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01/23/22 v2:00/r...13 2,117m 2:21.7

10mins warm up for a sprint/hard session

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01/22/22 2:00 340m 2:56.4

Cool Down

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01/22/22 v2:00/2:59r...8 3,938m 2:01.8

RowAlong Wk1S3 : 8 x 2min 28spm @ 2K (3min rests)

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01/22/22 v2:00/r...13 2,144m 2:19.9

10mins warm up for a sprint/hard session

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01/20/22 v4:00/1:55r...6 9,740m 2:21.6

RowAlong Wk1S2 : 4 x 10mins @ 20spm - 2K+13 r1:30

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01/18/22 v4:00/1:16r...6 6,323m 2:22.3

RowAlong Wk1S1 : 24min @ 24spm - 2K+12s pace

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01/15/22 v4:00/3:04r...11 10,977m 2:27.5

Technique Focus - alternating stroke rate 18/20spm each 5mins

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01/13/22 1000m 5:23.7 2:41.8

Cool Down - reducing SPM

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01/13/22 2000m 8:29.7 2:07.4

2k sprint pacer

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01/13/22 v2:00/r...13 2,101m 2:22.7

10mins warm up for a sprint/hard session

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01/11/22 1000m 4:59.5 2:29.7

Cool Down - reducing SPM

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01/11/22 30:00 6,456m 2:19.4 View workout
01/11/22 4:00 752m 2:39.5 View workout
01/09/22 1:59 345m 2:53.3 View workout
01/09/22 25:00 5,284m 2:21.9 View workout