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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
12/21/22 1,590m 8:28.7 2:39.9 View workout
12/20/22 1,093m 7:04.5 3:14.1 View workout
12/20/22 2,689m 8:30.0 1:34.8

same wo as last wk. pushed pace and hr this time. max 152 low 120

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12/20/22 2,653m 13:33.1 2:33.2 View workout
12/19/22 815m 5:05.1 3:07.1 View workout
12/19/22 10,000m 42:20.8 2:07.0

pretty relaxed pieces in u3, u2 and u1 . hr 110, 114, 112, 126, 117 for u3, u2, u3, u1, u2.

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12/19/22 1,297m 7:09.4 2:45.5 View workout
12/17/22 5,000m 18:05.5 1:48.5

erg test at boathouse 30 to 32 sr, HR up to 150

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12/13/22 1,016m 6:30.7 3:12.2 View workout
12/13/22 2,664m 8:30.0 1:35.7

first AN + workout . HR btwn 126 and 143 but avg mid to high 130s.

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12/13/22 3,012m 16:18.0 2:42.3 View workout
12/11/22 1,338m 8:06.4 3:01.7 View workout
12/11/22 1,833m 6:00.0 1:38.1

first AN work of cycle. felt good hr 132 to 142

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12/11/22 1,908m 9:57.4 2:36.5 View workout
12/05/22 582m 3:58.1 3:24.5 View workout
12/05/22 7,269m 28:00.0 1:55.5

did 3 x 14 at 24, 26, 38 at 1.57, 1.55, 1.53. U1 but dialed back intensity 3rd piece bc HR going too high. HR btwn 140 and 148 for pieces…

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12/05/22 3,644m 14:00.0 1:55.2 View workout
12/05/22 2,182m 11:25.7 2:37.1 View workout
12/04/22 560m 5:05.1 4:32.4 View workout
12/04/22 10,000m 41:18.3 2:03.9

good u2 10k hr btwn 120 and 124. will check fitness and efficiency next 3 mos to see if I can pull lower split at same hr. if hr hits 125…

 View workout