Evan Williams

Log

Date Workout Score Ave Comments Action
08/12/22 2:00 386m 2:35.4

2min Cool Down
Cool Down
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08/12/22 v10:00/1:32r...5 11,262m 2:13.1

RA46 - 5 x 10min /90sec - 10KW1S1
10KW1S1

Row 5x10mims with 90second rests at 18/20/18/20/18spm

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08/12/22 v4:00/0:15r...2 1,162m 2:34.9

4 + 2 min Warm Up
4+2 min Warm Up
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08/11/22 2:00 373m 2:40.8

2min Cool Down
Cool Down
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08/11/22 5000m 20:39.9 2:03.9

5K RowAlong Plan - 5K TT
5K Time Trial
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08/11/22 v2:00/r...13 2,224m 2:14.8

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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08/09/22 2:00 385m 2:35.8

2min Cool Down
Cool Down
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08/09/22 30:00 6,804m 2:12.2

30min Low Intensity
30min Low Intensity
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08/09/22 v4:00/0:15r...2 1,170m 2:33.8

4 + 2 min Warm Up
4+2 min Warm Up
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08/04/22 2:00 376m 2:39.5

2min Cool Down
Cool Down
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08/04/22 5000m 20:50.3 2:05.0

5K RowAlong Plan - 5K TT
5K Time Trial
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08/04/22 v2:00/r...13 2,211m 2:15.6

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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08/02/22 2:00 406m 2:27.7

2min Cool Down
Cool Down
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08/02/22 v6:00/r...9 8,234m 2:11.1

5K RowAlong Plan W5S5
3x12mins Speed Ramp
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08/02/22 v4:00/0:15r...2 1,138m 2:38.1

4 + 2 min Warm Up
4+2 min Warm Up
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08/01/22 2:00 385m 2:35.8

2min Cool Down
Cool Down
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08/01/22 v4:00/r...14 8,566m 2:13.0

5K RowAlong Plan W5S4
2x19min (varied)
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08/01/22 v4:00/0:15r...2 1,111m 2:42.0

4 + 2 min Warm Up
4+2 min Warm Up
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07/31/22 2:00 391m 2:33.4

2min Cool Down
Cool Down
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07/31/22 v0:30/1:01r...13 1,929m 1:48.8

5K RowAlong Plan W5S3
12x30s sprints + 1min @30spm
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07/31/22 v2:00/r...13 2,161m 2:18.8

10min Hard row Warm Up
10mins warm up for a sprint/hard session
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07/30/22 2:00 393m 2:32.6

2min Cool Down
Cool Down
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07/30/22 30:00 6,675m 2:14.8

5K RowAlong Plan W5S2
30mins@18spm, 2K+18
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07/30/22 v4:00/0:15r...2 1,149m 2:36.6

4 + 2 min Warm Up
4+2 min Warm Up
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07/25/22 2:00 382m 2:37.0

2min Cool Down
Cool Down
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