Evan Williams

Log

Date Distance Time Pace Comments Action
12/16/20 143m 0:30.0 1:44.8

Drag Factor 200.
10s all-out sprint - note highest Watts.
Rest 2-3mins and repeat 2-3 times

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12/16/20 2,227m 10:00.0 2:14.7

Drag Factor 200.
Paddle easy 10 mins

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12/15/20 1,000m 5:02.6 2:31.3

Cool Down

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12/15/20 10,000m 41:53.2 2:05.6

200K Holiday Challenge - Day 20
Target achieved: 200,185m

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12/15/20 1,000m 5:01.0 2:30.5

Warm Up

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12/14/20 1,000m 4:49.9 2:24.9

Cool Down

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12/14/20 7,078m 30:00.0 2:07.1

200K Holiday Challenge - Day 19
Power Tens each minute

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12/14/20 1,000m 5:08.3 2:34.1

Warm Up

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12/13/20 1,000m 5:06.2 2:33.1

Cool Down

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12/13/20 10,000m 42:34.6 2:07.7

200K Holiday Challenge - Day 18

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12/13/20 1,000m 5:16.0 2:38.0

Warm Up

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12/12/20 3,573m 13:20.0 1:51.9

200K Holiday Challenge - Day 17
Tabata while changing Damper from 5-3-7-4-2

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12/12/20 1,000m 5:09.9 2:34.9

Warm Up

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12/11/20 11,000m 47:05.4 2:08.4

200K Holiday Challenge - Day 16

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12/11/20 1,000m 5:11.8 2:35.9

Warm Up

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12/09/20 1,000m 5:12.1 2:36.0

Cool Down

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12/09/20 10,000m 42:00.5 2:06.0

200K Holiday Challenge - Day 14

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12/09/20 1,000m 5:09.9 2:34.9

Warm Up

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12/08/20 1,000m 4:45.6 2:22.8

Cool Down

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12/08/20 5,000m 21:00.0 2:06.0

200K Holiday Challenge - Day 13
5000m Varying Rate

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