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Evan Williams

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
10/16/24	1,146m	6:00.0	2:37.0	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
10/15/24	362m	2:00.0	2:45.7	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
10/15/24	6,869m	30:00.0	2:11.0	RowErg	Hwt	RA50 - 30mins 20spm - 10KW1S2 10KW1S2 Row 30 mins at 20 strokes per minute at 2k+18 pace app.e…	View workout
10/15/24	1,163m	6:00.0	2:34.7	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
10/12/24	324m	2:00.0	3:05.1	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
10/12/24	11,349m	50:00.0	2:12.1	RowErg	Hwt	RA46 - 5 x 10min /90sec - 10KW1S1 HM29 10KW1S1 Row 5x10mims with 90second rests at 18/20/18/20/18spm View workout
10/12/24	1,159m	6:00.0	2:35.3	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
10/02/24	350m	2:00.0	2:51.4	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
10/02/24	5,224m	30:00.0	2:52.2	RowErg	Hwt	RA 30/30-30 No video yet. Row 30 seconds at 30spm and 2K pace then 30 seconds rest. Every 5 intervals, appraise wheth…	View workout
10/02/24	1,354m	6:00.0	2:12.9	RowErg	Hwt	5 min Warm Up + 1 5 min + 1:00 Warm Up app.erg.zone	View workout
09/30/24	374m	2:00.0	2:40.4	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
09/30/24	6,815m	30:00.0	2:12.0	RowErg	Hwt	RA 30/30-29 30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark) ➔Pace Guide = 2K+20 (See below…	View workout
09/30/24	1,089m	6:00.0	2:45.2	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/28/24	371m	2:00.0	2:41.7	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
09/28/24	7,085m	30:00.0	2:07.0	RowErg	Hwt	RA 30/30-17 30/30-28 A great standalone MAX EFFORT rowing workout. Start easy, and end up at MAX on the Intensity Pyramid by…	View workout
09/28/24	1,187m	6:00.0	2:31.6	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/25/24	376m	2:00.0	2:39.5	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout
09/25/24	7,078m	30:00.0	2:07.1	RowErg	Hwt	RA 30/30-27 This is a repeat of Day 21. My favourite row of the series. Get a great rowing workout by rowing up and down stro…	View workout
09/25/24	1,132m	6:00.0	2:39.0	RowErg	Hwt	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/23/24	384m	2:00.0	2:36.2	RowErg	Hwt	2min Cool Down Cool Down app.erg.zone	View workout

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