Evan Williams

Log

Date Workout Score Ave Comments Action
01/08/25 v4:00/0:05r...2 1,192m 2:31.0

4 + 2 min Warm Up
4+2 min Warm Up
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01/07/25 5:00 1,119m 2:14.0

5min
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01/06/25 30:00 6,296m 2:22.9

30min UT2
18-22 SPM @ <=70% MHR (<=116bpm)
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01/06/25 v4:00/0:05r...2 1,119m 2:40.8

4 + 2 min Warm Up
4+2 min Warm Up
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01/05/25 2:00 343m 2:54.9

2min Cool Down
Cool Down
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01/05/25 40:00 9,294m 2:09.1

RA47 - 40 minute push pace - 10KW1S3
10KW1S3 / 10KW3S3 / 10KW6S3
Start at 2k+25 (23) pace. Increase pace 2 seconds every 4 minute…

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01/05/25 v4:00/0:05r...2 1,179m 2:32.6

4 + 2 min Warm Up
4+2 min Warm Up
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01/04/25 5:00 1,117m 2:14.2

5min
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01/03/25 2:00 333m 3:00.1

2min Cool Down
Cool Down
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01/03/25 5000m 20:23.3 2:02.3

Jan 25: 5k sprint
5k as fast as you can!
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01/03/25 500m 1:51.9 1:51.9 View workout
01/03/25 500m 1:53.5 1:53.5 View workout
01/03/25 100m 0:21.0 1:45.0 View workout
01/03/25 100m 0:20.8 1:44.0 View workout
01/03/25 1:26 376m 1:54.8 View workout
01/03/25 1:11 313m 1:53.5 View workout
01/03/25 v1:00/r...6 1,307m 2:17.7

5 min Warm Up + 1
5 min + 1:00 Warm Up
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12/30/24 2:00 343m 2:54.9

2min Cool Down
Cool Down
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12/30/24 55:00 12,713m 2:09.7

RA72 - 55mins - 10KW6S2
10LW6S2 - youtu.be/2mxxBgylNB4
🚣 55 minutes - changing up and…

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12/30/24 v4:00/0:05r...2 1,140m 2:37.8

4 + 2 min Warm Up
4+2 min Warm Up
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12/28/24 2:00 305m 3:16.7

2min Cool Down
Cool Down
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12/28/24 5x8:00/2:00r 9,793m 2:02.5

RA71 - 5 x 8mins - 10KW6S1
10KW6S1 - youtu.be/h_ytIkeZ9q
🚣 5 x 8mins with 2 min rests🚣&…

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12/28/24 v1:00/r...6 1,359m 2:12.4

5 min Warm Up + 1
5 min + 1:00 Warm Up
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12/25/24 2:00 343m 2:54.9

2min Cool Down
Cool Down
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12/25/24 40:00 9,443m 2:07.0

RA70 - 40 mins as 10 x 4 mins - 10KW5S5
10KW5S5 - youtu.be/PjCSvTrrFN0
Trick yourself…

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