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Evan Williams

Log

Date	Workout	Score	Ave	Type	Comments	Action
09/14/24	2:00	368m	2:43.0	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
09/14/24	30:00	6,976m	2:09.0	RowErg	RA 30/30-22 Row a simple 30 minutes at 20spm. The intention is to row around 2K+15 pace. app.erg.z…	View workout
09/14/24	v4:00/0:05r...2	1,183m	2:32.1	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/11/24	2:00	355m	2:49.0	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
09/11/24	30:00	7,036m	2:07.9	RowErg	RA 30/30-21 4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end. Get a great rowing workout by ro…	View workout
09/11/24	v4:00/0:05r...2	1,183m	2:32.1	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/09/24	2:00	349m	2:51.9	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
09/09/24	v4:00/r...12	6,942m	2:09.6	RowErg	RA 30/30-20 Start slow then increase pace as you row for 4 3 2 1 minutes 3 times, going through 18/20/22/24spm ➔Pace Guide = S…	View workout
09/09/24	v4:00/0:05r...2	1,168m	2:34.1	RowErg	4 + 2 min Warm Up 4+2 min Warm Up app.erg.zone	View workout
09/07/24	2:00	338m	2:57.5	RowErg	2min Cool Down Cool Down app.erg.zone	View workout
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

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