Evan Williams

Log

Date Distance Time Pace Comments Action
12/20/20 10,000m 41:39.3 2:04.9

10k Row

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12/20/20 1,000m 5:02.2 2:31.1

Warm Up
Drills & increasing SPM

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12/18/20 1,000m 4:57.8 2:28.9

Cool Down - reducing SPM

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12/18/20 15,058m 1:05:00.2 2:09.5

Stroke count ladder - 1 to 30 strokes, Hard then Easy.

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12/18/20 1,000m 5:05.5 2:32.7

Warm Up
Drills & increasing SPM

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12/16/20 1,000m 4:42.1 2:21.0

Cool Down

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12/16/20 374m 1:20.0 1:46.9

Drag Factor 200.
10s all-out sprints, 60s rests.
Aim for ≥ 90% Peak Power.
Stop set when 2 consecutive reps fail to reach…

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12/16/20 376m 1:20.0 1:46.3

Drag Factor 200.
10s all-out sprints, 60s rests.
Aim for ≥ 90% Peak Power.
Stop set when 2 consecutive reps fail to reach…

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12/16/20 375m 1:20.0 1:46.6

Drag Factor 200.
10s all-out sprints, 60s rests.
Aim for ≥ 90% Peak Power.
Stop set when 2 consecutive reps fail to reach…

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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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