Evan Williams

Log

Date Distance Time Pace Comments Action
01/01/21 21,097m 1:31:09.8 2:09.6

Half Marathon (21,097m)

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12/31/20 1,000m 5:15.8 2:37.9

Cool Down - reducing SPM

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12/31/20 7,213m 30:00.0 2:04.7

30 mins - Power Tens every minute.

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12/31/20 2,258m 10:00.0 2:12.8

Improve leg Drive and connection with Damper 1.

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12/31/20 1,000m 5:27.2 2:43.6

Warm Up
Drills & increasing SPM

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12/30/20 1,000m 5:17.5 2:38.7

Cool Down - reducing SPM

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12/30/20 5,000m 20:16.8 2:01.6

5K Row

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12/30/20 2,251m 10:00.0 2:13.2

Improve leg Drive and connection with Damper 1.

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12/30/20 1,000m 5:13.5 2:36.7

Warm Up
Drills & increasing SPM

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12/29/20 883m 3:20.0 1:53.2

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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12/29/20 130m 0:30.0 1:55.3

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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12/29/20 2,191m 10:00.0 2:16.9

Warm Up - Drag Factor 200.
Paddle easy 10 mins

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12/27/20 10,000m 42:35.2 2:07.7

10k Row

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12/27/20 1,000m 5:08.8 2:34.4

Warm Up
Drills & increasing SPM

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12/26/20 4,000m 15:16.7 1:54.5

8 x 500m / 2 min rest

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12/26/20 1,000m 5:12.0 2:36.0

Warm Up
Drills & increasing SPM

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12/24/20 511m 3:16.1 3:11.8

Cool Down - reducing SPM

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12/24/20 10,000m 42:39.7 2:07.9

10k Row

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12/23/20 927m 3:20.0 1:47.8

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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12/23/20 140m 0:30.0 1:47.1

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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