Evan Williams

Log

Date Distance Time Pace Comments Action
01/24/24 2,276m 10:00.0 2:11.8

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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01/23/24 359m 2:00.0 2:47.1

2min Cool Down
Cool Down
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01/23/24 10,500m 43:52.1 2:05.3

Wk16-S1 10,500m
10500m
Wk17-S1
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01/23/24 1,143m 6:00.0 2:37.4

4 + 2 min Warm Up
4+2 min Warm Up
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01/21/24 391m 2:00.0 2:33.4

2min Cool Down
Cool Down
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01/21/24 7,227m 30:00.0 2:04.5

WK16-S3 30min
30min @ 2:05
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01/21/24 1,215m 6:00.0 2:28.1

4 + 2 min Warm Up
4+2 min Warm Up
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01/20/24 373m 2:00.0 2:40.8

2min Cool Down
Cool Down
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01/20/24 10,000m 42:26.8 2:07.3

WK16-S4 10,000m 22SPM
10000m @ 22spm
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01/20/24 1,179m 6:00.0 2:32.6

4 + 2 min Warm Up
4+2 min Warm Up
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01/18/24 381m 2:00.0 2:37.4

2min Cool Down
Cool Down
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01/18/24 7,500m 30:04.4 2:00.2

Wk16-S2 5x1500m
5x1500m/3mins
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01/18/24 2,228m 10:00.0 2:14.6

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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01/17/24 377m 2:00.0 2:39.1

2min Cool Down
Cool Down
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01/17/24 10,500m 44:02.5 2:05.8

Wk16-S1 10,500m
10500m
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01/17/24 1,180m 6:00.0 2:32.5

4 + 2 min Warm Up
4+2 min Warm Up
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01/15/24 380m 2:00.0 2:37.8

2min Cool Down
Cool Down
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01/15/24 8,000m 33:48.8 2:06.8

Pete Plan: Wk11-S3
8000m
Restrict rate to 20spm.
Wk12-S4; Wk13-S4; Wk15-S4
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01/15/24 1,179m 6:00.0 2:32.6

4 + 2 min Warm Up
4+2 min Warm Up
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01/14/24 397m 2:00.0 2:31.1

2min Cool Down
Cool Down
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