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Mar 18 Women Who Move Us Forward: Bari Dreissigacker and Judy Geer
Mar 17 Kelsey Pfendler: A River Guide’s Journey to a Solo Pacific Crossing
Mar 16 Strength On and Off Duty: McCall Hoyt
Mar 12 Molly Vollmer: Strength in Every Season

Lily Frohnhoefer

Log

Date Workout Score Ave Comments Action
12/05/25 30:00 6,462m 2:19.2 View workout
12/05/25 5:33 1,101m 2:31.6 View workout
12/04/25 9:02 2,008m 4:30.3 View workout
12/04/25 v20:00/4:00r...4 21,791m 2:17.6 View workout
12/04/25 6:06 2,517m 2:25.5 View workout
11/25/25 20:00.0 4,712m 2:07.3

20 MIN TEST AT RATE 24 PR!!!!!
Splits for each 5 min (2:08.4-2:07.5-2:07.2-2:06.1)

View workout
11/24/25 16:00.0 3,769m 2:07.3

4 by 4 min 8 min rest (copying 20 min test at r24- last piece we were told to sprint last 2 min)
1- 2:08.6
2- 2:08.4
3. 2:0…

 View workout
11/22/25 7:00 620m 5:38.7 View workout
11/22/25 3x2112m/7:00r 27:05.7 2:08.2 View workout
11/22/25 5:20 957m 2:47.3 View workout
11/22/25 5:00 1,047m 2:23.2 View workout
11/21/25 v5:00/2:00r...3 5,647m 2:39.3 View workout
11/20/25 6:00 637m 4:42.5 View workout
11/20/25 3x5:00/1:00r 3,122m 2:24.1 View workout
11/20/25 3x10:00/2:30r 6,444m 2:19.6 View workout
11/20/25 2:26 501m 2:26.0 View workout
11/19/25 1:25 189m 7:31.8 View workout
11/19/25 30:02 12,618m 2:22.8 View workout
11/18/25 30:00.0 7,012m 2:08.3

3 by 10 min (6:15 rest) @20 min goal at 24 SPM
1- 2:09.0
2- 2:09.4
3- 2:07.5

 View workout
11/18/25 17:00.0 3,000m 2:50.0

warmup/cooldown

 View workout
11/15/25 10:00.0 1,800m 2:46.6

warmup

 View workout
11/15/25 27:32.2 6,500m 2:07.0

3k-2k-1k-500 meter relay

View workout
11/14/25 30:00 10,060m 2:58.9 View workout
11/14/25 1:29 150m 4:57.6 View workout
11/14/25 v8:00/3:00r...4 4,432m 2:15.3 View workout