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Frank Rowe

Log

Date Workout Score Ave Comments Action
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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03/01/23 11:14 2,043m 2:45.0 View workout
02/28/23 8:04 978m 4:07.8 View workout
02/28/23 5x2000m/2:00r 40:59.3 2:02.9 View workout
02/28/23 10:16 1,750m 2:56.1 View workout
02/26/23 10:02 1,353m 3:42.6 View workout
02/26/23 4x3:00/4:00r 3,455m 1:44.1

felt very tired first 3 pieces but had good final TR piece. hr 142, 145, 150, 158.

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02/26/23 18:24 3,368m 2:43.9 View workout
02/25/23 6:04 790m 3:50.6 View workout
02/25/23 3x13:00/2:00r 9,578m 2:02.1

lifted this AM then U2 at new lower split 1.5 sec faster. drag 111. HR 123, 127, 129. felt relaxed and smooth pulse drive.

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02/25/23 9:34 1,692m 2:49.8 View workout
02/24/23 10x1:00/2:00r 3,099m 1:36.8

faster avg split 1.1 sec today than Feb 1

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02/24/23 18:28 3,525m 2:37.2 View workout
02/23/23 8:03 1,096m 3:40.5 View workout
02/23/23 3x13:00/2:00r 9,578m 2:02.1

dropped split from 203.6 to 202.1 and hr was still sub 130. 124, 128, 128 for 3 pieces.

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02/23/23 10:26 1,828m 2:51.3 View workout
02/22/23 6:05 772m 3:56.7 View workout
02/22/23 5x6:00/3:00r 8,086m 1:51.3

AT workout faster than last AT by avg 1 sec

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02/22/23 12:02 2,215m 2:43.0 View workout
02/21/23 6:03 815m 3:43.0 View workout
02/21/23 5x2000m/2:00r 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 11:18 2,096m 2:41.9 View workout
02/21/23 1:31 223m 3:25.6 View workout
02/19/23 10:07 1,357m 3:43.9 View workout
02/19/23 4x3:00/4:00r 3,465m 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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