Evan Williams

Log

Date Workout Score Ave Comments Action
07/25/22 v10:00/3:02r...2 4,826m 2:04.3

5K RowAlong Plan W5S1
2x10mins @5k rate
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07/25/22 v4:00/0:15r...2 1,092m 2:44.8

4 min Warm Up
4 min Warm Up
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07/21/22 2:00 382m 2:37.0

2min Cool Down
Cool Down
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07/21/22 v6:00/r...9 5,698m 2:06.3

5K RowAlong Plan W4S5
3x8mins Speed Ramp
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07/21/22 4:00 730m 2:44.3

4 min Warm Up
4 min Warm Up
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07/19/22 2:00 380m 2:37.8

2min Cool Down
Cool Down
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07/19/22 v8:00/1:02r...5 8,864m 2:15.3

5K RowAlong Plan W4S4
5x8mins pyramid @18/20/22/20/18spm, 2K+20/18/16y
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07/19/22 4:00 718m 2:47.1

4 min Warm Up
4 min Warm Up
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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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