Frank Rowe

Log

Date Distance Time Pace Comments Action
02/21/23 10,000m 40:56.0 2:02.8

2ks in u2 and u1 range faster than prior wk by avg 1 sec

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02/21/23 2,096m 11:18.8 2:41.9 View workout
02/21/23 223m 1:31.7 3:25.6 View workout
02/19/23 1,357m 10:07.9 3:43.9 View workout
02/19/23 3,465m 12:00.0 1:43.8

avg close to Target 1.43.7 last piece was struggle but finished strong at 38 to 40. hr 146, 149, low 150s last two. in right range for TR…

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02/19/23 3,237m 18:16.0 2:49.2 View workout
02/18/23 855m 6:19.2 3:41.7 View workout
02/18/23 12,618m 52:00.0 2:03.6 View workout
02/18/23 1,788m 9:52.7 2:45.7 View workout
02/17/23 621m 4:08.1 3:19.7 View workout
02/17/23 308m 2:02.9 3:19.5 View workout
02/17/23 2,725m 9:00.0 1:39.0

tough workout HR in low 150s near max. bumped rate last piece. good effort for AN.

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02/17/23 2,089m 10:10.7 2:26.1 View workout
02/17/23 1,122m 6:20.6 2:49.6 View workout
02/16/23 12,617m 52:00.0 2:03.6

122, 125, 127, 126 for 4 pieces. a bit higher than last time.

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02/16/23 1,303m 6:57.0 2:40.0 View workout
02/15/23 941m 7:06.1 3:46.4 View workout
02/15/23 8,028m 30:00.0 1:52.1

hr 137, 145, 145, 149, 149 so dialed back effort on last 2 to stay below 150. AT workout range low to high 140s. rate lower than last wee…

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02/15/23 2,505m 13:34.2 2:42.5 View workout
02/12/23 2,363m 8:00.0 1:41.5

hr 142, 145, 147, 151. under target 1.43.7 for each piece for TR workout.

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