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Bill Moloney

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
01/05/25	9,233m	45:00.0	2:26.2	RowErg	Lwt	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…	View workout
12/28/24	12,391m	1:16:49.0	2:25.2	MultiErg		Quad 5-1 Rev Pyramids Four 5-1 Pyramids Row First then Ski. Repeat again app.erg.zone	View workout
12/22/24	9,032m	45:00.0	2:29.4	RowErg	Lwt	45 Min use with any As the Flywheel Spins app.erg.zone	View workout
12/15/24	11,354m	55:00.0	2:25.3	RowErg	Lwt	60 min 2,2,1 zone 2-3 2 min @ 18 2 min @ 20 1 min @ 26-28 Repeat for total of 12 times. First round warmup my	View workout
12/15/24	957m	6:09.2	3:12.8	RowErg	Lwt	60 min 2,2,1 zone 2-3 2 min @ 18 2 min @ 20 1 min @ 26-28 Repeat for total of 12 times. First round warmup my	View workout
12/09/24	4,088m	20:00.0	2:26.7	SkiErg		Ski with RBT MIX 5 Minute Skis W 3 minute RBT and Recovery app.erg.zone	View workout
12/08/24	9,711m	45:00.0	2:19.0	RowErg	Lwt	Long - 3 x 15 min with rate increase / 3 min easy - C2 Row WOD app.erg.zone/w…	View workout
12/07/24	4,022m	20:04.0	2:29.6	RowErg	Lwt	45M Z-2 (18-22) warmup Included app.erg.zone	View workout
12/07/24	982m	5:00.0	2:32.7	RowErg	Lwt	5min Warmup app.erg.zone	View workout
12/07/24	873m	5:05.8	2:55.1	SkiErg		Warmup 6min app.erg.zone	View workout
11/29/24	6,523m	30:00.0	2:17.9	RowErg	Lwt	30 minute 3,2,1 Stroke rate 20 X 3min 24 X 2min 28 X 1min Repeat X 5 app.erg.zone…	View workout
11/29/24	1,981m	10:00.0	2:31.4	RowErg	Lwt	Build Warmup app.erg.zone	View workout
11/24/24	9,113m	45:00.0	2:28.1	RowErg	Lwt	45M Z-2 (18-22) warmup Included app.erg.zone	View workout
11/23/24	9,023m	45:53.0	2:29.5	MultiErg		45 Min Row/Ski Multi app.erg.zone	View workout
11/17/24	6,285m	30:00.0	2:23.1	RowErg	Lwt	30 minute 3,2,1 Stroke rate 20 X 3min 24 X 2min 28 X 1min Repeat X 5 app.erg.zone…	View workout
11/11/24	5,910m	27:00.0	2:17.0	RowErg	Lwt	As the Flywheel Spins Episode 95 30 minutes. - 3 pyramids of 9 minutes each . INCREASE POWER with each set during the 9minute round…	View workout
11/09/24	9,332m	46:52.0	2:24.6	MultiErg		45 Min Row/Ski Multi app.erg.zone	View workout
11/04/24	11,662m	55:00.0	2:21.4	RowErg	Lwt	60 min 2,2,1 zone 2-3 2 min @ 18 2 min @ 20 1 min @ 26-28 Repeat for total of 12 times. First round warmup my	View workout
11/04/24	918m	5:00.0	2:43.3	RowErg	Lwt	60 min 2,2,1 zone 2-3 2 min @ 18 2 min @ 20 1 min @ 26-28 Repeat for total of 12 times. First round warmup	View workout
11/02/24	6,518m	30:00.0	2:18.0	RowErg	Lwt	30 minute 3,2,1 Stroke rate 20 X 3min 24 X 2min 28 X 1min Repeat X 5 app.erg.zone…	View workout

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