Evan Williams

Log

Date Workout Score Ave Comments Action
01/21/24 2:00 391m 2:33.4

2min Cool Down
Cool Down
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01/21/24 30:00 7,227m 2:04.5

WK16-S3 30min
30min @ 2:05
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01/21/24 v4:00/0:05r...2 1,215m 2:28.1

4 + 2 min Warm Up
4+2 min Warm Up
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01/20/24 2:00 373m 2:40.8

2min Cool Down
Cool Down
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01/20/24 10000m 42:26.8 2:07.3

WK16-S4 10,000m 22SPM
10000m @ 22spm
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01/20/24 v4:00/0:05r...2 1,179m 2:32.6

4 + 2 min Warm Up
4+2 min Warm Up
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01/18/24 2:00 381m 2:37.4

2min Cool Down
Cool Down
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01/18/24 5x1500m/3:00r 30:04.4 2:00.2

Wk16-S2 5x1500m
5x1500m/3mins
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01/18/24 v2:00/r...15 2,228m 2:14.6

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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01/17/24 2:00 377m 2:39.1

2min Cool Down
Cool Down
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01/17/24 10500m 44:02.5 2:05.8

Wk16-S1 10,500m
10500m
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01/17/24 v4:00/0:05r...2 1,180m 2:32.5

4 + 2 min Warm Up
4+2 min Warm Up
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01/15/24 2:00 380m 2:37.8

2min Cool Down
Cool Down
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01/15/24 8000m 33:48.8 2:06.8

Pete Plan: Wk11-S3
8000m
Restrict rate to 20spm.
Wk12-S4; Wk13-S4; Wk15-S4
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01/15/24 v4:00/0:05r...2 1,179m 2:32.6

4 + 2 min Warm Up
4+2 min Warm Up
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01/14/24 2:00 397m 2:31.1

2min Cool Down
Cool Down
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01/14/24 3x10:00/2:00r 7,282m 2:03.5

WK15-S3 3x10min
3x10min/2min test
Target 2:03.2
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01/14/24 v4:00/0:05r...2 1,213m 2:28.3

4 + 2 min Warm Up
4+2 min Warm Up
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01/13/24 2:00 403m 2:28.8

2min Cool Down
Cool Down
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01/13/24 5x750m/2:00r 14:34.7 1:56.6

WK15-S2 5x750m
5x750m/2min test
Target 1:58.0
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01/13/24 v2:00/r...15 2,268m 2:12.2

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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01/09/24 2:00 377m 2:39.1

2min Cool Down
Cool Down
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01/09/24 10000m 41:41.2 2:05.0

Wk11-S1
10000m!
Target 2:05@23
Wk12-S1 Wk13-S1 Wk14-S1 Wk15-S1
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01/09/24 v4:00/0:05r...2 1,131m 2:39.1

4 + 2 min Warm Up
4+2 min Warm Up
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01/08/24 2:00 372m 2:41.2

2min Cool Down
Cool Down
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