Frank Rowe

Log

Date Distance Time Pace Comments Action
03/21/23 576m 5:02.7 4:22.7 View workout
03/21/23 1,752m 9:40.5 2:45.6 View workout
03/18/23 4,031m 22:14.6 2:45.5 View workout
03/15/23 1,178m 4:00.0 1:41.8

pretty relaxed TR under target wo effort or HR. at 139, 144 for 2 pieces. good final qo before AMS. leave tonight.

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03/15/23 2,328m 12:50.3 2:45.4 View workout
03/15/23 209m 1:26.3 3:26.4 View workout
03/14/23 736m 5:28.9 3:43.4 View workout
03/14/23 7,334m 30:00.0 2:02.7

drag 110 . focused only on HR of 123 regardless of split. HR was 122 and 124 and split were far better than 4 or 6 wks ago. nice efficien…

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03/14/23 1,651m 9:44.4 2:56.9 View workout
03/12/23 806m 6:13.7 3:51.8 View workout
03/12/23 2,314m 8:00.0 1:43.7

right on target TR of 143.7. drag 111. hr 145, 149 hitting 152 for both pieces. focused on SR not split. goal was 34 and 35 plus. good la…

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03/12/23 338m 1:34.9 2:20.3 View workout
03/12/23 2,545m 13:42.2 2:41.5 View workout
03/11/23 860m 6:04.9 3:32.1 View workout
03/11/23 7,367m 30:00.0 2:02.1

hr a tad high for 2nd piece at 128. 124 1st piece.

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03/11/23 1,598m 9:32.8 2:59.2 View workout
03/10/23 1,044m 8:06.9 3:53.1 View workout
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