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Dec 19 2025 World Rowing Indoor Championships Qualification
Dec 19 Begin Your Fitness Journey Now
Dec 18 Exercise Snacks: 5 Efficient Workouts in 15 Minutes or Less
Dec 17 Strength Training: Get Stronger & Healthier

Frank Rowe

Log

Date Distance Time Pace Comments Action
01/20/23 2,997m 15:58.1 2:39.8 View workout
01/19/23 919m 6:09.6 3:21.0 View workout
01/19/23 12,607m 52:00.0 2:03.7

felt pretty good today... focused on length and quick pickup. 110 drag. hr 124 to 126..should go down in a month. will track.

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01/19/23 1,650m 9:39.6 2:55.6 View workout
01/18/23 843m 5:06.2 3:01.6 View workout
01/18/23 1,160m 4:00.0 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 521m 2:24.5 2:18.6 View workout
01/18/23 1,270m 6:51.2 2:41.8 View workout
01/18/23 1,159m 4:00.0 1:43.5

hr 141 and 144

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01/18/23 2,408m 12:34.9 2:36.7 View workout
01/16/23 2,790m 9:00.0 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 3,176m 16:26.2 2:35.2 View workout
01/15/23 721m 5:05.0 3:31.5 View workout
01/15/23 10,000m 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…

 View workout
01/15/23 1,440m 8:00.0 2:46.6 View workout
01/14/23 820m 6:03.9 3:41.8 View workout
01/14/23 1,814m 6:00.0 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 3,010m 16:32.7 2:44.9 View workout
01/13/23 10,889m 45:00.0 2:03.9

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

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01/13/23 1,796m 9:41.0 2:41.7 View workout