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Evan Williams

Log

Date	Workout	Score	Ave	Type	Comments	Action
04/19/22	v4:00/1:46r...3	7,783m	2:18.7	RowErg	10KW3S4 30min 18spm row at 2k+20-22 to recover and work on technique. Can you row it with your feet out of the straps? (Or very l…	View workout
04/18/22	v4:00/1:47r...12	10,279m	2:14.2	RowErg	10KW1S3 Start at 2k+25 pace. Increase pace 2 seconds every 4 minutes until the end.	View workout
04/15/22	v4:00/1:35r...3	9,909m	2:19.2	RowErg	10kW3S2 Change through 18/20/22/20/18/18/20/22/20/18spm Every four minutes.	View workout
04/14/22	v4:00/1:20r...12	10,599m	2:10.2	RowErg	10kW3S1 - youtu.be/ErYH4DTyUzM Row the first 5 mins at 2k+12 then the next 3 mins at 2k…	View workout
04/12/22	v5:00/2:25r...22	6,313m	2:08.3	RowErg	10kW2S5 Row each interval at max power at 20 strokes per minute. Aim to get around 2k+5 pace if you can.	View workout
04/11/22	v4:00/1:28r...5	8,535m	2:17.0	RowErg	10kW2S4 Row 3 x 11 mins at 18/22/18spm with 1 minute rests. 18spm at 2k+18spm at 2k+14	View workout
04/08/22	v4:00/1:30r...3	9,046m	2:15.9	RowErg	10kW2S2 Row 35 minutes at 20spm.	View workout
04/07/22	v4:00/1:35r...8	9,412m	2:13.8	RowErg	10KW2S3 Row the first eight minutes at 20 strokes per minute and 2k+18 pace. Then row the next four minutes at 28 strokes per minu…	View workout
04/05/22	v4:00/1:47r...5	11,245m	2:16.0	RowErg	10kW2S1 Row 3 x 15 mins with 2 min rests. Change every 3 mins through 18/22/24/22/18spm 18 at 2k+20 22 at 2k+15 24…	View workout
04/04/22	v5:00/2:50r...5	6,086m	2:13.0	RowErg	10KW1S5	View workout
04/03/22	v4:00/1:03r...5	9,206m	2:16.8	RowErg	10kW1S4 3 x 12 mins with 1 min rests.	View workout
03/31/22	v4:00/3:13r...12	10,130m	2:16.2	RowErg	10KW1S3 Start at 2k+25 pace. Increase pace 2 seconds every 4 minutes until the end.	View workout
03/30/22	v4:00/1:55r...3	7,828m	2:17.9	RowErg	10KW1S2 Row 30 mins at 20 strokes per minute at 2k+18 pace	View workout
03/28/22	v4:00/1:23r...7	12,307m	2:16.5	RowErg	10KW1S1 Row 5x10mims with 90second rests at 18/20/18/20/18spm	View workout
03/27/22	2:00	396m	2:31.5	RowErg	Cool Down	View workout
03/27/22	30:00	6,664m	2:15.0	RowErg	Wk3S5 RowAlong: 30min sawtooth changing stroke rate and pace every 2mins	View workout
03/27/22	4:00	782m	2:33.4	RowErg	4 min Warm Up	View workout
03/24/22	2:00	385m	2:35.8	RowErg	Cool Down	View workout
03/24/22	30:00	6,634m	2:15.6	RowErg	Wk3S5 RowAlong: 30min sawtooth changing stroke rate and pace every 2mins	View workout
03/22/22	2:00	362m	2:45.7	RowErg	Cool Down	View workout
03/22/22	30:00	6,626m	2:15.8	RowErg	RowAlong Wk1S1 : 30min @20spm - 2k+18	View workout
03/22/22	v200m/r...6	1,000m	2:44.9	RowErg	Warm Up Drills & increasing SPM	View workout
03/12/22	25:18	5,734m	2:12.3	RowErg	Wk3S6 RowAlong: 30 mins changing rate and pace every 5 mins.	View workout
03/12/22	1217m	5:16.9	2:10.1	RowErg	2k sprint pacer	View workout
03/12/22	v2:00/r...13	2,229m	2:14.5	RowErg	10mins warm up for a sprint/hard session	View workout

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