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Evan Williams

Log

Date	Workout	Score	Ave	Type	Comments	Action
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
09/23/24	2:00	384m	2:36.2	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
09/23/24	v5:00/r...10	6,816m	2:12.0	RowErg	RA 30/30-26 Boost your fitness and your technique by rowing 5 minutes at 20spm then 1 minute at 15spm - 5 times. 🚣BOTTOM Tier row…	View workout
09/23/24	v4:00/0:05r...2	1,095m	2:44.3	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/22/24	2:00	356m	2:48.5	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
09/22/24	v4:30/r...12	6,935m	2:09.7	RowErg	RA 30/30-25 Get the best of both worlds in this row by rowing slow, then a short sprint. 🚣MID Tier row on my Intensity Pyramid🚣&z…	View workout
09/22/24	v4:00/0:05r...2	1,150m	2:36.5	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/19/24	2:00	372m	2:41.2	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
09/19/24	30:00	7,043m	2:07.7	RowErg	30min slow pyramid 6x5min pyramids 20/22/24/22/20spm (2:12/08/04) app.erg.zone	View workout
09/19/24	v4:00/0:05r...2	1,195m	2:30.6	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/18/24	2:00	357m	2:48.0	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
09/18/24	30:00	6,864m	2:11.1	RowErg	RA 30/30-24 Row 18/20/22/20/18spm x 3 (changing rate every 2 minutes) app.erg.zone	View workout
09/18/24	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
09/16/24	2:00	322m	3:06.3	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
09/16/24	v2:00/r...20	6,659m	2:15.1	RowErg	RA 30/30-23 Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pa…	View workout
09/16/24	v4:00/0:05r...2	1,202m	2:29.7	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout

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