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Frank Rowe

Log

Date Workout Score Ave Comments Action
12/05/22 3:58 582m 3:24.5 View workout
12/05/22 2x14:00/4:00r 7,269m 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 14:00 3,644m 1:55.2 View workout
12/05/22 11:25 2,182m 2:37.1 View workout
12/04/22 5:05 560m 4:32.4 View workout
12/04/22 10000m 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…

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12/04/22 11:11 2,002m 2:47.7 View workout
12/01/22 2:04 254m 4:04.0 View workout
12/01/22 3x10:00/3:00r 7,816m 1:55.1

u1 workout, 4, 3, 2, 1 at 22, 24, 26, 28. focused on relaxed drive

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12/01/22 10:27 1,915m 2:43.9 View workout
11/28/22 3x15:00/5:00r 11,478m 1:57.6

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

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11/28/22 10:05 1,873m 2:41.5 View workout
11/23/22 3x15:00/5:00r 11,373m 1:58.7

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

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11/23/22 10:22 1,896m 2:44.1 View workout
11/20/22 3x12:00/2:00r 8,513m 2:06.8

relaxed 3x12 hr 119 to 122. u2

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11/20/22 8:25 1,488m 2:49.9 View workout
11/17/22 3x15:00/5:00r 11,457m 1:57.8

good u1 wo. hr btwn 130 and 141

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11/17/22 9:43 1,849m 2:37.6 View workout
11/15/22 3x12:00/2:00r 8,519m 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 2:48 482m 2:55.2 View workout
11/15/22 5:01 864m 2:54.4 View workout
11/14/22 3x15:00/5:00r 11,451m 1:57.8 View workout
11/14/22 6:45 1,339m 2:31.3 View workout
11/09/22 3x12:00/2:00r 8,419m 2:08.2 View workout
11/09/22 9:04 1,657m 2:44.3 View workout