Evan Williams

Log

Date Workout Score Ave Comments Action
12/25/24 v4:00/0:05r...2 1,189m 2:31.3

4 + 2 min Warm Up
4+2 min Warm Up
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12/23/24 2:00 361m 2:46.2

2min Cool Down
Cool Down
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12/23/24 30:00 6,228m 2:24.5

30min UT2
18-22 SPM @ <=70% MHR (<=116bpm)
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12/23/24 v4:00/0:05r...2 1,164m 2:34.6

4 + 2 min Warm Up
4+2 min Warm Up
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12/21/24 2:00 360m 2:46.6

2min Cool Down
Cool Down
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12/21/24 v1:00/1:15r...5 3,887m 1:55.7

Dec 24: Intervals - max distance
Standing starts - record meters rowed.
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12/21/24 v2:00/r...15 2,256m 2:12.9

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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12/19/24 2:00 362m 2:45.7

2min Cool Down
Cool Down
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12/19/24 6x5:00/2:30r 7,439m 2:00.9

RA68 - 6 x 5mins 10kW5S3
10kW5S3 - youtu.be/QjdFi87-buo
Start at your 10k rate and pac…

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12/19/24 v1:00/r...6 1,354m 2:12.9

5 min Warm Up + 1
5 min + 1:00 Warm Up
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12/18/24 5:00 1,093m 2:17.2

5min
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12/18/24 0:33 49m 5:45.9

5min
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12/17/24 2:00 347m 2:52.9

2min Cool Down
Cool Down
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12/17/24 50:00 11,409m 2:11.4

RA67 - 50 mins - 10KW5S2
10KW5S2 - youtu.be/oO1yO9wOHsI
Row 50 minutes by alternating…

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12/17/24 v4:00/0:05r...2 1,176m 2:33.0

4 + 2 min Warm Up
4+2 min Warm Up
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12/15/24 2:00 363m 2:45.2

2min Cool Down
Cool Down
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12/15/24 4x4:00/4:00r 4,142m 1:55.8

Norwegian 4x4
Increase your VO2max
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12/15/24 v2:00/r...15 2,277m 2:11.7

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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12/14/24 5:00 1,050m 2:22.8

5min
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12/13/24 2:00 347m 2:52.9

2min Cool Down
Cool Down
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12/13/24 v4:00/r...8 7,796m 2:03.1

RA66 - 8min x 4 at 24spm - 10kW5S1
10KW5S1 - youtu.be/GChMVufnI4E
Start off at a good…

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12/13/24 v4:00/0:05r...2 1,106m 2:42.7

4 + 2 min Warm Up
4+2 min Warm Up
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12/11/24 2:00 339m 2:56.9

2min Cool Down
Cool Down
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12/11/24 v5:00/r...15 10,687m 2:06.3

RA65 - 15 mins x 3 as 54321 - 10KW4S5
10KW4S5 - youtu.be/MHusYZSi0sg

Row
5 min…

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12/11/24 v4:00/0:05r...2 1,164m 2:34.6

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