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Evan Williams

Log

Date	Workout	Score	Ave	Type	Comments	Action
09/07/24	30:00	6,923m	2:10.0	RowErg	RA 30/30-19 HM24 youtu.be/lJ192HN-Ics Split the 30 minutes into 6 minute chunks…	View workout
09/07/24	v4:00/0:05r...2	1,055m	2:50.6	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/02/24	2:00	353m	2:49.9	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
09/02/24	30:00	6,850m	2:11.3	RowErg	RA 30/30-18 Row the 30 minutes at 18spm at 2K+20-22 pace, but every 5 minutes, take 5 power strokes 🚣BOTTOM Tier row on my Intens…	View workout
09/02/24	v4:00/0:05r...2	1,165m	2:34.5	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/28/24	2:00	357m	2:48.0	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
08/28/24	30:00	7,023m	2:08.1	RowErg	RA 30/30-17 A great standalone MAX EFFORT rowing workout. Start easy, and end up at MAX on the Intensity Pyramid by increasin…	View workout
08/28/24	v4:00/0:05r...2	1,092m	2:44.8	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/25/24	2:00	363m	2:45.2	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
08/25/24	30:00	6,946m	2:09.5	RowErg	RA 30/30-16 Rise up through some stroke rates every 5 minutes in this fitness building 30 minute row 🚣BOTTOM intensity Workout🚣&z…	View workout
08/25/24	v4:00/0:05r...2	1,108m	2:42.4	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/23/24	2:00	358m	2:47.5	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
08/23/24	30:00	6,991m	2:08.7	RowErg	RA 30/30-15 - Bon Jovi Day!! We're Half Way there! Push the pace at 20 stroke per minute by a couple of seconds. I know!…	View workout
08/23/24	v4:00/0:05r...2	1,136m	2:38.4	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/21/24	2:00	368m	2:43.0	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
08/21/24	30:00	7,030m	2:08.0	RowErg	RA 30/30-13 Start at 20spm and 2K+18 increase pace by 2 or 3 seconds as you go up to 22 and again for 24. Do this twice.	View workout
08/21/24	v4:00/0:05r...2	1,169m	2:33.9	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/19/24	2:00	354m	2:49.4	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
08/19/24	v5:00/r...10	6,935m	2:09.7	RowErg	RA 30/30-12 5 minutes at 22spm gives you a good fitness building workout, then 1 minute at 15spm lets you work on technique - 5 times…	View workout
08/19/24	v4:00/0:05r...2	1,137m	2:38.3	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/17/24	2:00	356m	2:48.5	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
08/17/24	v2:00/r...10	2,392m	3:08.1	RowErg	RA 30/30-11 youtu.be/_js7it_ePUU 10 x 1 minute sprints with 2 minute paddles in bet…	View workout
08/17/24	v2:00/r...10	2,814m	2:39.9	RowErg	RA 30/30-11 youtu.be/_js7it_ePUU 10 x 1 minute sprints with 2 minute paddles in bet…	View workout
08/17/24	v4:00/0:05r...2	1,170m	2:33.8	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
08/13/24	2:00	387m	2:35.0	RowErg	2min Cool Down Cool Down app.erg.zone	View workout

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