Mike Evans

Log

Date Workout Score Ave Comments Action
01/05/22 v4:00/r...9 6,704m 2:05.2 View workout
01/04/22 25:00 6,085m 2:03.2 View workout
01/02/22 40:00 9,314m 2:08.8 View workout
12/31/21 28:00 6,704m 2:05.2 View workout
12/30/21 32:00 7,526m 2:07.5

8 Stroke Rate Changes: youtu.be/pqNdWHcIO3k

Row for 32 minutes, but change stroke rate…

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12/29/21 30:00 6,874m 2:10.9 View workout
12/28/21 1:00:00 13,888m 2:09.6 View workout
12/26/21 v10:00/2:23r...13 5,091m 1:59.3

12 Rows of Christmas
11 x 45 Seconds
youtu.be/8Ynhhu3jNDY

Sprint for 45 seconds…

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12/25/21 21097m 1:34:49.7 2:14.8

10 mins at 18/20/22 cycles

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12/24/21 v5:00/2:27r...5 8,022m 2:07.1

9 Minute Trilogy - youtu.be/vDCmQn9eIWM

Row 3 x 9 minute intervals with 3 minute rests<…

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12/23/21 v10:00/3:24r...9 4,882m 2:02.9

7 Minutes Sprinting: youtu.be/WTmAve6wBug

Row fast and strong right from the start. Spr…

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12/22/21 5x10:00/1:30r 11,395m 2:11.6 View workout
12/21/21 v4:00/1:34r...8 8,064m 2:13.9

6 Even Splits: youtu.be/Fh0VHEVGq0s

12 Rows of Christmas:
6 Even Splits

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12/18/21 v4:00/1:25r...12 8,170m 2:12.1

4 Power Strokes: youtu.be/ZnS_qHTp7ho

Row for 30 minutes - every 3 minutes, take 4 POWE…

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12/17/21 v10:00/1:34r...5 5,325m 2:12.3

3 Tabatas

Row 20 seconds MAX EFFORT then 10 seconds rest 8 times. Rest 3 minutes and do this all again 2 more times.
🚣A MAX I…

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12/16/21 5x8:00/2:30r 9,585m 2:05.1 View workout
12/15/21 v4:00/1:42r...4 8,676m 2:11.3

2 x 16min @ 18spm (2k+20)

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12/14/21 v4:00/1:30r...3 8,302m 2:10.0 View workout
12/13/21 v4:00/1:34r...8 8,281m 2:10.4 View workout
12/12/21 v4:00/1:27r...14 8,426m 2:08.1

6 x 4:30 @ 22, then 30sec sprint

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12/12/21 v4:00/2:14r...12 10,660m 2:09.4 View workout
12/11/21 v4:00/2:32r...17 12,008m 2:07.4 View workout
12/10/21 20:24 4,654m 2:11.5 View workout
12/08/21 45:21 10,768m 2:06.3 View workout
12/06/21 v4:00/1:20r...6 10,054m 2:05.3 View workout