Frank Rowe

Log

Date Distance Time Pace Comments Action
03/10/23 1,855m 6:00.0 1:37.0

good effort... avg target 136.9 so very close. 5 wks ago avg split was 138.3. today avg 137.0. HR 142, 145, 147, 145. struggled in last p…

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03/10/23 3,179m 17:33.7 2:45.7 View workout
03/09/23 1,108m 8:04.4 3:38.5 View workout
03/09/23 9,579m 39:00.0 2:02.1

lower HR compared to last month w same splits. drag still 111.

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03/09/23 1,690m 9:30.4 2:48.7 View workout
03/08/23 995m 7:03.6 3:32.8 View workout
03/08/23 5,401m 20:00.0 1:51.0

Hr 142 and 148 for 2 AT pieces. 111 drag.

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03/08/23 1,902m 10:05.1 2:39.0 View workout
03/07/23 1,116m 8:04.6 3:37.1 View workout
03/07/23 10,000m 40:58.2 2:02.9

compared to wk ago 5x2k u3, u2, u3, u1, u2 workout, today hr 2 bpm lower on u3, 2 bpm lower on u1. 117, 123, 119, 130, 125. greater effic…

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03/07/23 1,684m 9:41.0 2:52.5 View workout
03/05/23 682m 5:24.5 3:57.9 View workout
03/05/23 2,353m 8:00.0 1:41.9

target for TR was 142.4. felt good. bumped rate last piece and held split wo extra effort other than higher rate. drag is 111.

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03/05/23 2,767m 15:57.8 2:53.0 View workout
03/04/23 743m 5:50.2 3:55.6 View workout
03/04/23 7,369m 30:00.0 2:02.1

2nd piece a tad high w hr. 121, 127

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03/04/23 1,442m 8:56.8 3:06.1 View workout
03/03/23 3,109m 10:00.0 1:36.4

best erg wo to date. major improvement in last 4 to 6 wks. HR hit 150 on last few pieces. good power w rate. better than before. Avg spli…

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03/03/23 3,708m 20:05.7 2:42.5 View workout
03/01/23 997m 8:04.1 4:02.7 View workout