Evan Williams

Log

Date Distance Time Pace Comments Action
01/18/21 1,000m 5:27.4 2:43.7

Cool Down - reducing SPM

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01/18/21 10,000m 41:49.6 2:05.4

10000m!
Target <2:05.0@26

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01/18/21 1,000m 5:17.1 2:38.5

Warm Up
Drills & increasing SPM

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01/16/21 8,000m 35:13.6 2:12.1

BPP: 8000m. Keeping SPM at 20

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01/16/21 1,000m 4:59.2 2:29.6

Warm Up
Drills & increasing SPM

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01/14/21 7,348m 30:00.0 2:02.4

BPP: 2 x 15min / 2r

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01/14/21 1,000m 5:23.2 2:41.6

Warm Up
Drills & increasing SPM

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01/13/21 1,000m 6:37.0 3:18.5

Cool Down - reducing SPM

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01/13/21 4,000m 15:58.3 1:59.7

4 x 1k / 3r

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01/13/21 1,000m 5:13.4 2:36.7

Warm Up
Drills & increasing SPM

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01/12/21 2,000m 7:53.2 1:58.3

4 x 1k / 3r

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01/12/21 2,268m 10:00.0 2:12.2

Improve leg Drive and connection with Damper 1.

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01/11/21 1,000m 5:28.9 2:44.4

Cool Down - reducing SPM

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01/11/21 10,000m 41:43.3 2:05.1

10000m!
Target 2:05.0@26

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01/11/21 1,000m 5:15.2 2:37.6

Warm Up
Drills & increasing SPM

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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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