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Evan Williams

Log

Date Workout Score Ave Comments Action
12/29/20 3x0:10/2:00r 130m 1:55.3

Peak Power Measurement
Drag Factor 200.
10s all-out sprint - note highest Watts.
Rest 2-3mins and repeat 2-3 times

 View workout
12/29/20 10:00 2,191m 2:16.9

Warm Up - Drag Factor 200.
Paddle easy 10 mins

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12/27/20 10000m 42:35.2 2:07.7

10k Row

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12/27/20 v200m/r...7 1,000m 2:34.4

Warm Up
Drills & increasing SPM

 View workout
12/26/20 8x500m/2:00r 15:16.7 1:54.5

8 x 500m / 2 min rest

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12/26/20 v200m/r...7 1,000m 2:36.0

Warm Up
Drills & increasing SPM

 View workout
12/24/20 511m 3:16.1 3:11.8

Cool Down - reducing SPM

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12/24/20 10000m 42:39.7 2:07.9

10k Row

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12/23/20 20x0:10/1:00r 927m 1:47.8

Peak Power Training - DF 200.
10s all-out sprints, 60s rests.
Aim for ≥ 90% Peak Power.
Stop set when 2 consecutive reps f…

 View workout
12/23/20 3x0:10/2:00r 140m 1:47.1

Peak Power Measurement
Drag Factor 200.
10s all-out sprint - note highest Watts.
Rest 2-3mins and repeat 2-3 times

 View workout
12/23/20 10:00 2,172m 2:18.1

Warm Up - Drag Factor 200.
Paddle easy 10 mins

 View workout
12/22/20 3x2000m/3:00r 24:55.3 2:04.6

remaining 3 of 4 x 2000m

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12/22/20 2000m 7:58.5 1:59.6

Part of 4 x 2000m intervals
(had to stop for phone call)

 View workout
12/22/20 v200m/r...7 1,000m 2:35.2

Warm Up
Drills & increasing SPM

 View workout
12/20/20 1000m 5:18.9 2:39.4

Cool Down - reducing SPM

 View workout
12/20/20 10000m 41:39.3 2:04.9

10k Row

 View workout
12/20/20 v200m/r...7 1,000m 2:31.1

Warm Up
Drills & increasing SPM

 View workout
12/18/20 1000m 4:57.8 2:28.9

Cool Down - reducing SPM

 View workout
12/18/20 1:05:00 15,058m 2:09.5

Stroke count ladder - 1 to 30 strokes, Hard then Easy.

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12/18/20 v200m/r...7 1,000m 2:32.7

Warm Up
Drills & increasing SPM

 View workout
12/16/20 1000m 4:42.1 2:21.0

Cool Down

 View workout
12/16/20 8x0:10/1:00r 374m 1:46.9

Drag Factor 200.
10s all-out sprints, 60s rests.
Aim for ≥ 90% Peak Power.
Stop set when 2 consecutive reps fail to reach…

 View workout
12/16/20 8x0:10/1:00r 376m 1:46.3

Drag Factor 200.
10s all-out sprints, 60s rests.
Aim for ≥ 90% Peak Power.
Stop set when 2 consecutive reps fail to reach…

 View workout
12/16/20 8x0:10/1:00r 375m 1:46.6

Drag Factor 200.
10s all-out sprints, 60s rests.
Aim for ≥ 90% Peak Power.
Stop set when 2 consecutive reps fail to reach…

 View workout
12/16/20 3x0:10/2:00r 143m 1:44.8

Drag Factor 200.
10s all-out sprint - note highest Watts.
Rest 2-3mins and repeat 2-3 times

 View workout