Frank Rowe

Log

Date Distance Time Pace Comments Action
12/01/22 1,915m 10:27.8 2:43.9 View workout
11/28/22 11,478m 45:00.0 1:57.6

better splits today for u1. hr 134, 141, 142 for pieces.

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11/28/22 1,873m 10:05.1 2:41.5 View workout
11/23/22 11,373m 45:00.0 1:58.7

tough wohrat140 for u1 so telaxed last piece. but kept sr.

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11/23/22 1,896m 10:22.4 2:44.1 View workout
11/20/22 8,513m 36:00.0 2:06.8

relaxed 3x12 hr 119 to 122. u2

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11/20/22 1,488m 8:25.9 2:49.9 View workout
11/17/22 11,457m 45:00.0 1:57.8

good u1 wo. hr btwn 130 and 141

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11/17/22 1,849m 9:43.1 2:37.6 View workout
11/15/22 8,519m 36:00.0 2:06.7

pretty good today... HR 120 to 123 w decent split. over time looking for lower HR w same or better split for U2.

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11/15/22 482m 2:48.9 2:55.2 View workout
11/15/22 864m 5:01.5 2:54.4 View workout
11/14/22 11,451m 45:00.0 1:57.8 View workout
11/14/22 1,339m 6:45.4 2:31.3 View workout
11/09/22 8,419m 36:00.0 2:08.2 View workout
11/09/22 1,657m 9:04.8 2:44.3 View workout
10/25/22 8,524m 36:00.0 2:06.7 View workout
10/25/22 1,572m 8:38.7 2:44.9 View workout
10/23/22 6,396m 24:00.0 1:52.5

3x 8 AT sub max , 28 to 30 spm, focused on HR not split. 146, 150, 148 on 3 pieces. max of where I should be for AT.

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10/23/22 1,408m 7:26.6 2:38.5 View workout