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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
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
10/13/22 5,004m 20:00.0 1:59.9 View workout
10/13/22 1,170m 5:39.7 2:25.1 View workout
10/05/22 445m 3:06.1 3:29.1 View workout
10/05/22 12,277m 52:00.0 2:07.0 View workout
10/05/22 1,967m 10:02.9 2:33.2 View workout
10/04/22 6,453m 24:00.0 1:51.5

back from wk of no training, AT 3x8 , hr 148, 155, 153 for splits. first 2 pieces were good, last piece I was tired so focused on good s…

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10/04/22 2,094m 11:21.7 2:42.7 View workout
09/21/22 8,562m 36:00.0 2:06.1

better splits at 120 hr ina aug

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09/21/22 1,648m 9:15.0 2:48.3 View workout
09/08/22 3,353m 12:00.0 1:47.3

tough workout. trying to focus on sr more than split. HR 148, 152, 156.

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09/08/22 2,601m 14:04.7 2:42.3 View workout
09/07/22 10,436m 45:00.0 2:09.3

HR 120 to 121, long U2 w higher splits.

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09/07/22 1,444m 7:45.1 2:41.0 View workout
08/21/22 5,010m 19:00.0 1:53.7 View workout
08/21/22 2,625m 15:19.7 2:55.1 View workout
08/19/22 8,601m 36:00.0 2:05.5

muggy today so HR 120 to 122 and splits 203.7 to 207.9 tho got 10 sec late start on 3rd piece.

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08/19/22 1,610m 8:45.9 2:43.3 View workout