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Frank Rowe

Log

Date Workout Score Ave Comments Action
03/11/23 6:04 860m 3:32.1 View workout
03/11/23 2x15:00/2:00r 7,367m 2:02.1

hr a tad high for 2nd piece at 128. 124 1st piece.

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03/11/23 9:32 1,598m 2:59.2 View workout
03/10/23 8:06 1,044m 3:53.1 View workout
03/10/23 4x1:30/3:00r 1,855m 1:37.0

good effort... avg target 136.9 so very close. 5 wks ago avg split was 138.3. today avg 137.0. HR 142, 145, 147, 145. struggled in last p…

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03/10/23 17:33 3,179m 2:45.7 View workout
03/09/23 8:04 1,108m 3:38.5 View workout
03/09/23 3x13:00/2:00r 9,579m 2:02.1

lower HR compared to last month w same splits. drag still 111.

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03/09/23 9:30 1,690m 2:48.7 View workout
03/08/23 7:03 995m 3:32.8 View workout
03/08/23 2x10:00/3:00r 5,401m 1:51.0

Hr 142 and 148 for 2 AT pieces. 111 drag.

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03/08/23 10:05 1,902m 2:39.0 View workout
03/07/23 8:04 1,116m 3:37.1 View workout
03/07/23 5x2000m/2:00r 40:58.2 2:02.9

compared to wk ago 5x2k u3, u2, u3, u1, u2 workout, today hr 2 bpm lower on u3, 2 bpm lower on u1. 117, 123, 119, 130, 125. greater effic…

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03/07/23 9:41 1,684m 2:52.5 View workout
03/05/23 5:24 682m 3:57.9 View workout
03/05/23 4x2:00/3:00r 2,353m 1:41.9

target for TR was 142.4. felt good. bumped rate last piece and held split wo extra effort other than higher rate. drag is 111.

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03/05/23 15:57 2,767m 2:53.0 View workout
03/04/23 5:50 743m 3:55.6 View workout
03/04/23 2x15:00/2:00r 7,369m 2:02.1

2nd piece a tad high w hr. 121, 127

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03/04/23 8:56 1,442m 3:06.1 View workout
03/03/23 10x1:00/2:00r 3,109m 1:36.4

best erg wo to date. major improvement in last 4 to 6 wks. HR hit 150 on last few pieces. good power w rate. better than before. Avg spli…

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03/03/23 20:05 3,708m 2:42.5 View workout
03/01/23 8:04 997m 4:02.7 View workout
03/01/23 5x6:00/3:00r 8,086m 1:51.3

higher HR than past wk for same splits. today AT 140, 146, 147, 151, 150.

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