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Ciera Franks-Ongoy

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
02/11/24	3,498m	17:00.0	2:25.7	RowErg	Hwt	WOD - 2/3/2/3/2/3/2 minutes with 1 minute rest - Row app.erg.zone/w/OsNUSbhDS…	View workout
01/05/24	947m	5:00.0	2:38.3	RowErg	Hwt		View workout
01/03/24	2,911m	15:00.0	2:34.5	RowErg	Hwt	WOD avg split 2:34.5 6:00/2:00r 3:00/2:00r 3:00/2:00r 1:00/2:00r 1:00/2:00r 1:00/2:00r	View workout
01/02/24	2,958m	14:00.0	2:21.9	RowErg	Hwt	Short - 8 x 2 min @ 28 spm / 1 min easy - Row app.erg.zone/w/t_XWCUAaTYG4cmUe…	View workout
01/01/24	3,290m	15:00.0	2:16.7	RowErg	Hwt	WOD - 5/4/3/2/1 minutes with 2 minutes rest - Row app.erg.zone/w/xyjkO2XlS-uy…	View workout
10/11/23	4,006m	20:00.0	2:29.7	RowErg	Hwt	Short - 2 x 10 min short intervals - Row app.erg.zone/w/zsqZoomITJO-XSn6Qre5B…	View workout
10/06/23	2,593m	15:03.4	2:54.1	RowErg	Hwt	Short - 5000m with rate changes every 1000m: 28-24-20-24-28 - Row app.erg.zon…	View workout
05/23/23	4,000m	18:35.8	2:19.4	RowErg	Hwt	Medium - 8 x 500m / 2 min easy - Row app.erg.zone/w/EtlGze55RjWlyWezG3155A	View workout
04/06/23	3,087m	16:43.2	2:42.4	RowErg	Hwt	Medium - 8 x 1000m / 2 min easy - Row app.erg.zone/w/WnMqkoxkS1Ok6Gzuiz3Nog	View workout
03/26/23	1,794m	13:27.4	3:45.0	RowErg	Hwt	Medium - 6 x 3 min / 3 min easy - Row app.erg.zone/w/MKrTyMzCTDafwghd36KEDg	View workout
03/13/23	5,000m	28:09.2	2:48.9	RowErg	Hwt	Short - 5 x 1000m / 1 min easy - Row app.erg.zone/w/obHCNnlETfeUs9KHv9bL5A	View workout
02/12/23	1,543m	8:00.3	2:35.6	RowErg	Hwt	Short - 8 x 2 min @ 28 spm / 1 min easy - Row app.erg.zone/w/6FNJSa1DQHuIniBN…	View workout
02/02/23	3,750m	20:04.3	2:40.5	RowErg	Hwt	Short - 5 x 750m / 1 min easy - Row app.erg.zone/w/cj3IM0R-Qa-MHgP4q8XCBQ…	View workout
01/30/23	2,000m	11:25.7	2:51.4	RowErg	Hwt	Medium - 6 x 1000m / 2 min easy - Row app.erg.zone/w/-Ri2tq5-Toaw6uZxNxY7Jg	View workout
01/13/23	3,488m	18:46.4	2:41.4	RowErg	Hwt	Medium - 4 x 6 min / 3 min easy - Row app.erg.zone/w/R3dORLdwSeGP0gE77KfHBA	View workout
01/13/23	1,000m	6:06.6	3:03.3	RowErg	Hwt		View workout
12/28/22	6,000m	35:05.9	2:55.4	RowErg	Hwt	Medium - 3 x 2000m rate increase / 4 min easy - Row app.erg.zone/w/p5PXmqdMT2…	View workout
12/17/22	1,000m	7:24.7	3:42.3	RowErg	Hwt		View workout
12/17/22	8,718m	46:00.0	2:38.2	RowErg	Hwt	Long - 4-6-8-10-8-6-4 min pyramid / 2 min easy - Row erg.zone	View workout
12/17/22	1,000m	6:31.9	3:15.9	RowErg	Hwt		View workout

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