Evan Williams

Log

Date Workout Score Ave Comments Action
07/18/22 v4:00/3:01r...5 4,967m 2:00.7

5K RowAlong Plan W4S3
5x4mins @27spm, 2K+5
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07/18/22 v2:00/r...8 1,622m 2:18.7

Hard row Warm Up
10mins warm up for a sprint/hard session
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07/15/22 2:00 402m 2:29.2

2min Cool Down
Cool Down
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07/15/22 30:00 6,767m 2:12.9

5K RowAlong Plan W3S2
30mins@20spm, 2K+17
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07/15/22 4:00 785m 2:32.8

4 min Warm Up
4 min Warm Up
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07/14/22 2:00 393m 2:32.6

2min Cool Down
Cool Down
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07/14/22 v3:00/1:31r...8 5,991m 2:00.1

5K RowAlong Plan W4S1
8x3mins @27spm, 2K+5
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07/14/22 4:00 776m 2:34.6

4 min Warm Up
4 min Warm Up
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07/12/22 2:00 398m 2:30.7 View workout
07/12/22 20:00 4,781m 2:05.4 View workout
07/12/22 4:00 800m 2:30.0 View workout
07/11/22 2:00 406m 2:27.7 View workout
07/11/22 1:41 288m 2:56.0 View workout
07/11/22 30:00 6,812m 2:12.1

5K RowAlong Plan W3S4
30mins(6x5) @18/22/24spm, 2K+19/15/13...
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07/11/22 4:00 766m 2:36.6

4 min Warm Up
4 min Warm Up
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07/09/22 2:00 415m 2:24.5

2min Cool Down
Cool Down
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07/09/22 v1:00/1:02r...20 4,998m 2:00.0

5K RowAlong Plan W3S3
20x1min@20spm power strokes
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07/09/22 5:00 1,042m 2:23.9

5 min Warm Up
4 min Warm Up
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07/08/22 2:00 405m 2:28.1

2min Cool Down
Cool Down
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07/08/22 30:00 6,725m 2:13.8

5K RowAlong Plan W3S2
30mins@20spm, 2K+17
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07/08/22 4:00 737m 2:42.8

4 min Warm Up
4 min Warm Up
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07/07/22 2:00 403m 2:28.8

2min Cool Down
Cool Down
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07/07/22 v5:00/2:01r...5 6,166m 2:01.6

5K RowAlong Plan W3S1
5x5mins @27spm, 2K+5
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07/07/22 4:00 777m 2:34.4

4 min Warm Up
4 min Warm Up
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07/04/22 2:00 396m 2:31.5

2min Cool Down
Cool Down
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