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Ciera Franks-Ongoy

Log

Date Distance Time Pace Comments Action
12/14/22 1,642m 9:00.0 2:44.4

Short - 3 x 3 min / 2 min easy - Row
erg.zone

 View workout
12/14/22 1,000m 5:51.4 2:55.7 View workout
12/11/22 1,000m 7:20.8 3:40.4 View workout
12/11/22 6,000m 32:42.8 2:43.5

Long - 5 x 2000m rate change 24-26 / 2 min easy - Row
erg.zone

 View workout
12/11/22 1,000m 6:16.3 3:08.1 View workout
12/10/22 8,000m 50:26.2 3:09.1

Long - 3 x 4000m rate change 22-24 / 5 min easy - Row
erg.zone

 View workout
12/10/22 1,000m 6:05.9 3:02.9 View workout
12/05/22 6,000m 39:09.1 3:15.7 View workout
12/05/22 1,000m 7:17.5 3:38.7 View workout
12/04/22 7,012m 56:33.3 4:01.9

Medium - 10,000m with rate changes every 2000m: 22-26-22-26-22 - Row
erg.zone

 View workout
12/02/22 1,000m 8:19.4 4:09.7 View workout
12/02/22 6,336m 29:16.0 2:18.5

3x2000m/1:00r
r336m

 View workout
12/01/22 600m 3:25.4 2:51.1 View workout
12/01/22 12,000m 56:56.7 2:22.3

Long - 6 x 2000m rate increase 22-28 / 2 min easy - Row
erg.zone

 View workout
12/01/22 1,000m 5:18.7 2:39.3 View workout
11/29/22 1,000m 5:25.1 2:42.5 View workout
11/29/22 2,667m 12:00.0 2:14.9

Short - 6 x 2 min / 1 min easy - Row
erg.zone

 View workout
11/29/22 1,000m 7:33.8 3:46.9 View workout
11/28/22 10,000m 49:17.8 2:27.8

Long - 5 x 2000m rate change 24-26 / 2 min easy - Row
erg.zone

 View workout
11/28/22 1,000m 5:20.7 2:40.3 View workout