Bill Moloney

Log

Date Distance Time Pace Comments Action
11/02/24 6,518m 30:00.0 2:18.0

30 minute 3,2,1
Stroke rate
20 X 3min
24 X 2min
28 X 1min
Repeat X 5
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10/28/24 9,128m 46:01.0 2:27.8

45 Min Row/Ski Multi
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10/21/24 6,322m 30:00.0 2:22.3

Skelton day 2 Ski 30 Minutes
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10/19/24 12,569m 59:55.0 2:23.0

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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10/14/24 6,307m 30:00.0 2:22.6

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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10/07/24 6,109m 30:00.0 2:27.3

Ski 4321 X 3
Intervals with increasing intensity
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10/07/24 565m 2:57.2 2:36.8

Ski 4321 X 3
Intervals with increasing intensity
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10/05/24 7,987m 40:00.0 2:30.2

RA Best 40 min Row
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09/23/24 9,259m 45:00.0 2:25.8

45M Z-2 (18-22) warmup Included
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09/21/24 8,549m 40:00.0 2:20.3

4321 X 4for 40 min
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09/13/24 11,963m 1:00:00.0 2:30.4

60 min LSD 18-22
Low and slow. Build aerobic base
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09/09/24 6,506m 40:00.0 3:04.4

45 minutes rolling in Zone 2 w 30r
Rate changes every 5 minutes
18-22 or steady 20
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08/26/24 9,176m 45:00.0 2:27.1

45M Z-2 (18-22) warmup Included
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08/12/24 8,205m 40:59.0 2:26.2

40 min total ( 20 each)
Morning workout
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08/11/24 9,476m 45:00.0 2:22.4

45M Z-2 (18-22) warmup Included
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08/10/24 12,526m 59:55.0 2:23.5

X-2 60 MIN Z-2 Get Fit - Row 13 - 6 x 5 mins
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07/29/24 8,707m 40:00.0 2:17.8

45 minutes rolling in Zone 2 w 30r
Rate changes every 5 minutes
18-22 or steady 20
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07/28/24 4,141m 20:00.0 2:24.8

20 min ski
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07/27/24 8,705m 40:00.0 2:17.8

45 minutes rolling in Zone 2 w 30r
Rate changes every 5 minutes
18-22 or steady 20
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07/22/24 4,029m 20:00.0 2:28.9

20 min ski
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