Evan Williams

Log

Date Workout Score Ave Comments Action
01/20/25 2000m 9:11.5 2:17.8

2K
2k Ski
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01/19/25 2x30:00/2:00r 12,429m 2:24.8

60min UT2 (2x30min)
18-22 SPM @ <=70% MHR (<=116bpm)
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01/18/25 2000m 9:08.8 2:17.2

2K
2k Ski
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01/16/25 2:00 377m 2:39.1

2min Cool Down
Cool Down
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01/16/25 20x1:00/1:00r 5,120m 1:57.1

RA78 - 20 x 1 mins - 10KW7S3
10KW7S3 - youtu.be/Fyx6z2f678k
🚣20 x 1 min at 20spm with…

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01/16/25 v4:00/0:05r...2 1,133m 2:38.8

4 + 2 min Warm Up
4+2 min Warm Up
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01/15/25 5:00 1,112m 2:14.8

5min
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01/14/25 2:00 345m 2:53.9

2min Cool Down
Cool Down
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01/14/25 1:00:00 13,829m 2:10.1

RA77 - 60 minute rate ladder - 10KW7S2
10KW7S2
🚣60 minutes - changing through 18/20/22spm x 4 🚣‍♀️
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01/14/25 v4:00/0:05r...2 1,179m 2:32.6

4 + 2 min Warm Up
4+2 min Warm Up
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01/13/25 2000m 9:04.0 2:16.0

2K
2k Ski
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01/12/25 40:00 8,385m 2:23.1

40min UT2
18-22 SPM @ <=70% MHR (<=116bpm)
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01/11/25 2000m 9:05.7 2:16.4

2K
2k Ski
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01/10/25 12x3:00/1:30r 8,518m 2:06.7

RA76 - 12 x 3 mins - 10KW7S1
10KW7S1 - youtu.be/sup4Plw93Dw
🚣12 x 3 mins with 90 secon…

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01/10/25 v4:00/0:05r...2 1,182m 2:32.2

4 + 2 min Warm Up
4+2 min Warm Up
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01/09/25 2000m 9:10.9 2:17.7

2K
2k Ski
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01/08/25 2:00 357m 2:48.0

2min Cool Down
Cool Down
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01/08/25 3x12:00/1:30r 8,684m 2:04.3

RA75 - 12mins x 3 - 10KW6S5
10KW6S5 - youtu.be/VnTpq3AVHsQ
🚣3 x 12 minutes with 90 sec…

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01/08/25 v4:00/0:05r...2 1,192m 2:31.0

4 + 2 min Warm Up
4+2 min Warm Up
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01/07/25 5:00 1,119m 2:14.0

5min
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01/06/25 30:00 6,296m 2:22.9

30min UT2
18-22 SPM @ <=70% MHR (<=116bpm)
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01/06/25 v4:00/0:05r...2 1,119m 2:40.8

4 + 2 min Warm Up
4+2 min Warm Up
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01/05/25 2:00 343m 2:54.9

2min Cool Down
Cool Down
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01/05/25 40:00 9,294m 2:09.1

RA47 - 40 minute push pace - 10KW1S3
10KW1S3 / 10KW3S3 / 10KW6S3
Start at 2k+25 (23) pace. Increase pace 2 seconds every 4 minute…

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01/05/25 v4:00/0:05r...2 1,179m 2:32.6

4 + 2 min Warm Up
4+2 min Warm Up
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