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Dec 19 2025 World Rowing Indoor Championships Qualification
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Dec 18 Exercise Snacks: 5 Efficient Workouts in 15 Minutes or Less
Dec 17 Strength Training: Get Stronger & Healthier

Richard Ahong

Log

Date Distance Time Pace Comments Action
10/20/24 2,000m 9:28.4 2:22.1 View workout
10/16/24 2,000m 9:09.4 2:17.3 View workout
10/08/24 2,000m 9:12.2 2:18.0 View workout
09/24/24 2,000m 8:59.1 2:14.7 View workout
09/16/24 2,000m 9:05.5 2:16.3 View workout
09/12/24 2,000m 9:09.8 2:17.4 View workout
08/25/24 2,000m 8:52.4 2:13.1 View workout
08/06/24 2,000m 9:09.6 2:17.4 View workout
08/05/24 2,000m 9:10.2 2:17.5 View workout
03/13/24 1,037m 5:16.0 2:32.3 View workout
03/07/24 2,280m 10:00.0 2:11.5 View workout
02/29/24 2,020m 9:00.8 2:13.8 View workout
02/26/24 4,950m 22:45.0 2:17.8

Rowed on EXR: HIIT 2 - HIIT 2

 View workout
02/23/24 7,738m 34:58.0 2:15.5

Rowed on EXR: Long VO2max Intervals 2 - Long VO2max Intervals 2

 View workout
02/22/24 3,240m 15:00.0 2:18.8

Rowed on EXR: Interval Ignition - Interval Ignition

 View workout
02/20/24 5,175m 22:45.0 2:11.8

Rowed on EXR: HIIT 2 - HIIT 2

 View workout
02/15/24 3,233m 12:00.0 1:51.3 View workout
02/15/24 1,345m 6:04.3 2:15.4 View workout
02/14/24 3,281m 15:00.0 2:17.1

Rowed on EXR: Interval Ignition - Interval Ignition

 View workout
02/13/24 6,662m 29:58.0 2:14.9

Rowed on EXR: Long VO2max Intervals 1 - Long VO2max Intervals 1

 View workout