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Frank Rowe

Log

Date Workout Score Ave Comments Action
01/18/23 5:06 843m 3:01.6 View workout
01/18/23 2x2:00/3:00r 1,160m 1:43.4

worked on lower SR w same split. had to work around client mtg so split into 2 mini workouts hr 142, 145

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01/18/23 2:24 521m 2:18.6 View workout
01/18/23 6:51 1,270m 2:41.8 View workout
01/18/23 2x2:00/3:00r 1,159m 1:43.5

hr 141 and 144

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01/18/23 12:34 2,408m 2:36.7 View workout
01/16/23 18x0:30/1:00r 2,790m 1:36.7

took it easier doing AN + today. target split 137.5. last 9 dropped rate to hit below split. good for power dev per Cliff.

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01/16/23 16:26 3,176m 2:35.2 View workout
01/15/23 5:05 721m 3:31.5 View workout
01/15/23 5x2000m/2:00r 41:28.7 2:04.4

first 5x 2k since returning from St Thomas. HR higher 2 to 3 beats on U2 U3 but same on U1 (130). splits same as Dec 27 wo. not too bad a…

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01/15/23 8:00 1,440m 2:46.6 View workout
01/14/23 6:03 820m 3:41.8 View workout
01/14/23 4x1:30/3:00r 1,814m 1:39.2

110 drag, 38 to 39 spm, blew up last piece. hr 144, 144, 151, 145

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01/14/23 16:32 3,010m 2:44.9 View workout
01/13/23 3x15:00/2:00r 10,889m 2:03.9

1st piece after 8 days away, felt fine. refreshed and ready to go.

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01/13/23 9:41 1,796m 2:41.7 View workout
12/31/22 4:08 569m 3:38.2 View workout
12/31/22 10x1:00/2:00r 3,064m 1:37.9

aimed for 138.1 split... hr 137 to 146. tried to keep spm down. drag 112.

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12/31/22 14:44 2,785m 2:38.7 View workout
12/30/22 5:01 670m 3:45.1 View workout
12/30/22 5x6:00/3:00r 7,992m 1:52.6

good AT workout... easier splits and shorter duration but more intervals. hr 137, 141, 142, 145, 142

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12/30/22 11:41 2,067m 2:49.7 View workout
12/28/22 20x0:30/1:00r 3,152m 1:35.1 View workout
12/28/22 13:30 2,514m 2:41.1 View workout
12/27/22 5x2000m/2:00r 41:29.6 2:04.4

felt pretty good... 116, 125, 118, 130, 123 HR for u3, u2, u3, u1, u2

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