Evan Williams

Log

Date Distance Time Pace Comments Action
01/14/24 7,282m 30:00.0 2:03.5

WK15-S3 3x10min
3x10min/2min test
Target 2:03.2
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01/14/24 1,213m 6:00.0 2:28.3

4 + 2 min Warm Up
4+2 min Warm Up
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01/13/24 403m 2:00.0 2:28.8

2min Cool Down
Cool Down
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01/13/24 3,750m 14:34.7 1:56.6

WK15-S2 5x750m
5x750m/2min test
Target 1:58.0
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01/13/24 2,268m 10:00.0 2:12.2

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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01/09/24 377m 2:00.0 2:39.1

2min Cool Down
Cool Down
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01/09/24 10,000m 41:41.2 2:05.0

Wk11-S1
10000m!
Target 2:05@23
Wk12-S1 Wk13-S1 Wk14-S1 Wk15-S1
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01/09/24 1,131m 6:00.0 2:39.1

4 + 2 min Warm Up
4+2 min Warm Up
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01/08/24 372m 2:00.0 2:41.2

2min Cool Down
Cool Down
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01/08/24 4,000m 15:05.2 1:53.1

Pete Plan: Wk11-S2
8 x 500m / 2 min rest
Wk14-S5
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01/08/24 2,282m 10:00.0 2:11.4

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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01/07/24 379m 2:00.0 2:38.3

2min Cool Down
Cool Down
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01/07/24 7,791m 32:00.0 2:03.2

Pete Plan: Wk14-S3
4 x 8min / 2min rest
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01/07/24 1,183m 6:00.0 2:32.1

4 + 2 min Warm Up
4+2 min Warm Up
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01/04/24 395m 2:00.0 2:31.8

2min Cool Down
Cool Down
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01/04/24 6,000m 24:25.0 2:02.0

Pete Plan: Wk10-S2
3x2000m/4r
Target 2:00@26
WK14-S2
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01/04/24 2,270m 10:00.0 2:12.1

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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01/03/24 369m 2:00.0 2:42.6

2min Cool Down
Cool Down
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01/03/24 10,000m 41:53.6 2:05.6

Pete Plan: Wk14-S1
10000m!
Target <2:06.0@25
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01/03/24 1,253m 6:00.0 2:23.6

4 + 2 min Warm Up
4+2 min Warm Up
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