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Evan Williams

Log

Date	Workout	Score	Ave	Type	Comments	Action
10/22/24	v6:40/2:31r...3	4,858m	2:03.5	RowErg	RA51 - 3 x 20x 20s/20s - 10kW1S5 10KW1S5 app.erg.zone	View workout
10/20/24	2:00	371m	2:41.7	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
10/20/24	v12:00/1:01r...3	8,210m	2:11.5	RowErg	RA48 - 3 x 12mins - Fitness Booster - 10kW1S4 10kW1S4 3 x 12 mins with 1 min rests. app.erg.zo…	View workout
10/20/24	v4:00/0:05r...2	1,217m	2:27.9	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
10/16/24	2:00	343m	2:54.9	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
10/16/24	40:00	9,099m	2:11.8	RowErg	RA47 - 40 minute push pace - 10KW1S3 10KW1S3 Start at 2k+25 (23) pace. Increase pace 2 seconds every 4 minutes until the end. …	View workout
10/16/24	v4:00/0:05r...2	1,146m	2:37.0	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
10/15/24	2:00	362m	2:45.7	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
10/15/24	30:00	6,869m	2:11.0	RowErg	RA50 - 30mins 20spm - 10KW1S2 10KW1S2 Row 30 mins at 20 strokes per minute at 2k+18 pace app.e…	View workout
10/15/24	v4:00/0:05r...2	1,163m	2:34.7	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
10/12/24	2:00	324m	3:05.1	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
10/12/24	5x10:00/1:30r	11,349m	2:12.1	RowErg	RA46 - 5 x 10min /90sec - 10KW1S1 HM29 10KW1S1 Row 5x10mims with 90second rests at 18/20/18/20/18spm View workout
10/12/24	v4:00/0:05r...2	1,159m	2:35.3	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
10/02/24	2:00	350m	2:51.4	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
10/02/24	30:00	5,224m	2:52.2	RowErg	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	v1:00/r...6	1,354m	2:12.9	RowErg	5 min Warm Up + 1 5 min + 1:00 Warm Up app.erg.zone	View workout
09/30/24	2:00	374m	2:40.4	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
09/30/24	30:00	6,815m	2:12.0	RowErg	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	v4:00/0:05r...2	1,089m	2:45.2	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/28/24	2:00	371m	2:41.7	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
09/28/24	30:00	7,085m	2:07.0	RowErg	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	v4:00/0:05r...2	1,187m	2:31.6	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/25/24	2:00	376m	2:39.5	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
09/25/24	30:00	7,078m	2:07.1	RowErg	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	v4:00/0:05r...2	1,132m	2:39.0	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout

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