Bill Moloney

Log

Date Workout Score Ave Comments Action
04/20/25 v15:00/1:19r...4 12,330m 2:25.9

4 x 15 Min, 2-2-1, Ski then Row
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04/19/25 40:00 8,237m 2:25.6

As the Flywheel Spins 19 - 40 minutes steady rhythm
5-6 level of intensity
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04/13/25 45:00 8,656m 2:35.9

45 Min use with any As the Flywheel Spins
Episode 51 was awesome
4x2min no Rest. Drop 5 sec ea @24
2r
45 sec @26 15r. X8…

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04/07/25 5x5:00/1:00r 5,486m 2:16.7

Episode 15
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04/06/25 v15:00/1:06r...3 10,182m 2:27.2

15-20-15 Min, 2-2-1, Ski then Row
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03/31/25 30:00 6,190m 2:25.3

As the Flywheel Spins Episode 93
30 Minutes total
4x7.5 minutes
Power pieces
15 sec, 30sec. 45 sec then 1 min
Doub…

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03/30/25 v3:00/r...15 6,131m 2:12.1

Skeleton day 1
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03/23/25 v750m/0:46r...1 750m 2:21.3

750 repeats for RBT
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03/23/25 v12:00/2:43r...4 7,662m 2:20.9

Episode 59 (6 x12 min Intervals Each one different)
6x12 minutes 3r each one different
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03/17/25 v12:00/2:38r...5 10,582m 2:25.7

Ski Row Episode 59 (6 x12 min Intervals Each one different)
6x12 minutes 3r each one different
ap…

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03/16/25 v12:00/1:40r...2 5,060m 2:22.2

Ski Row Episode 59 (6 x12 min Intervals Each one different)
6x12 minutes 3r each one different
ap…

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03/10/25 v10:00/1:00r...5 6,553m 2:17.3

Episode 76 (45 min) 10-2 Intervals Rowhouse
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03/02/25 24:00 4,522m 2:39.2

As the Flywheel Spins episode 58
Quick Sunday Getaway 25 min
6x4a total warmups included
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03/01/25 30:00 6,502m 2:18.4

As the Flywheel Spins Episode 84 30 x 1 min no r
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02/23/25 v15:00/1:18r...4 12,445m 2:24.5

4 x 15 Min, 2-2-1, Ski then Row
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02/17/25 v5:00/r...22 5,824m 2:34.5

Skelton day 2 Ski 30 Minutes
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02/16/25 v5:00/0:38r...12 12,586m 2:22.8

X-2 60 MIN Z-2 Get Fit - Row 13 - 6 x 5 mins
Remember, this isn't a performance plan. It's a fitness plan. Keep the inten…

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02/16/25 v5:00/r...5 3,075m 2:26.3

15 Minute Ski 54321
15 min ski - 54321 - with increasing stroke rates. 37 - 45
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02/11/25 36:15 6,952m 2:36.4

Episode 61 Different Intervals 12 x 4 minutes
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02/08/25 32:17 5,622m 2:52.3

35 min As the Flywheel Spins
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02/01/25 v12:00/r...3 6,207m 2:24.9

Episode 53 30 Minutes 18-28 Rate
Pyramids up and down 18-to-28 for one minute each way
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01/26/25 v25:00/2:02r...2 9,407m 2:23.4

45 Min Row/Ski Multi
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01/19/25 v5:00/0:40r...12 12,456m 2:24.3

X-2 60 MIN Z-2 Get Fit - Row 13 - 6 x 5 mins
Remember, this isn't a performance plan. It's a fitness plan. Keep the inten…

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01/18/25 30:00 6,050m 2:28.7

Straight 30 for as the flywheel spins
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01/13/25 v4:00/0:15r...10 8,439m 2:22.1

C2 Episode 77
4 min warm
3x12 min @26
4 min steady
4 min intervals
4 min steady

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