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Lily Frohnhoefer

Log

Date Workout Score Ave Comments Action
11/04/25 30:00 11,626m 2:34.8 View workout
11/03/25 1:10:00.0 10,000m 3:30.0

warmup and 5k worth of race in Mixed 4+ (2 seat still starboard)

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10/31/25 15:38.0 4,000m 1:57.2

8 by 500 relay (prob abt 4 min rest)

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10/30/25 7:03 513m 6:52.9 View workout
10/30/25 5x15:00/3:00r 16,121m 2:19.5 View workout
10/30/25 6:06 1,018m 2:59.7 View workout
10/29/25 1:00:00.0 12,787m 2:20.7

3 by 20 min (3 min rest)
Piece 1= min of arms only and min of arms and body
Piece 2= feet out whole time
Piece 3= 2 min of…

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10/28/25 5:07 546m 4:41.5 View workout
10/28/25 v12:00/2:40r...5 10,671m 2:20.5 View workout
10/28/25 3:45 633m 2:58.1 View workout
10/28/25 23:00.0 5,948m 1:56.0

1 min on/ 1 min off sprint (this was for a punishment- but I lowkey ate)

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10/25/25 14:40.0 3,800m 1:55.7

Womens Club Champ 8+ bow seat (may not be accurate bc idk exact meters)

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10/23/25 4:56 406m 6:05.3 View workout
10/23/25 v15:00/5:00r...5 11,668m 2:18.8 View workout
10/23/25 5:25 989m 2:44.7 View workout
10/23/25 1:03:29.0 8,097m 3:55.2

SS and drills in 8+ (bow seat ofc)

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10/22/25 1:09:03.0 10,490m 3:17.4

4 by 1500 in 8+ (bow seat)- mid pieces- def got better as practice went on

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10/21/25 4:06 408m 5:01.5 View workout
10/21/25 5x10:00/2:00r 10,777m 2:19.1 View workout
10/21/25 5:17 1,018m 2:35.8 View workout
10/21/25 1:30:30.0 10,994m 4:06.9

really solid SS in 8+ (bow seat)

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10/17/25 57:35.0 8,634m 3:20.0

2 6 min and a 10 min piece in 8+ (bow seat)

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10/16/25 9:08.4 1,320m 3:27.7

warmup/cooldown

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10/16/25 55:41.4 12,000m 2:19.2

6 by 2k (2:20 rest)

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10/15/25 1:00:23.0 9,026m 3:20.6

drills in 8+ (bow seat)

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