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Bill Moloney

Log

Date Distance Time Pace Comments Action
07/10/23 1,110m 6:00.0 2:42.1

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
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07/03/23 5,260m 24:00.0 2:16.8

As the Flywheel Spins #22
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07/02/23 6,195m 28:30.0 2:18.0

As The Flywheel Spins #3
Calories
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06/26/23 5,888m 27:00.0 2:17.5

As the Flywheel Spins episode 43 (9x3min)
9x3min with Decreasing rest
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06/26/23 974m 5:00.0 2:34.0

5min Warmup
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06/25/23 8,000m 38:48.2 2:25.5

Easy 8k
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06/17/23 3,750m 17:10.7 2:17.4

250 Ski X 15 w RBT
X 15 W RBT
X-Pull-ups
X 5 Push-ups
X 5 Push Press
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06/11/23 9,627m 50:00.0 2:35.8

As the Flywheel Spins episode 70
5 min work segments followed by 5 min easy
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06/04/23 6,000m 28:23.0 2:21.9

DH 5K 7.3 6000m
6000m
500 hard 5K+4
1000 easy no e rest between
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06/04/23 1,179m 6:00.0 2:32.6

Warmup 6min
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05/30/23 750m 3:23.5 2:15.6

Warmup/ Cooldown 750m
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05/30/23 2,103m 10:00.0 2:22.6

Build Warmup
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05/30/23 750m 3:33.7 2:22.4

Warmup/ Cooldown 750m
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05/29/23 1,318m 6:00.0 2:16.5

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
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05/29/23 1,991m 10:00.0 2:30.6

Build Warmup
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05/28/23 5,793m 28:00.0 2:25.0

C2 L3-L4 Rounds
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05/21/23 5,217m 25:11.8 2:24.8

Straight 30 for as the flywheel spins
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05/20/23 121m 0:50.6 3:29.0

40 Min Timer As the Flywheel Spins
Cover’s episode 30 which I think is 38min total
Use this to cover similar times and ear…

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05/20/23 845m 5:03.5 2:59.5

40 Min Timer As the Flywheel Spins
Cover’s episode 30 which I think is 38min total
Use this to cover similar times and ear…

 View workout
05/07/23 4,890m 30:14.3 2:12.0

W.O.W. [Short] - 5/3
5/3/23
MULTI ERG
From Engine Room

This week's [Short] workout is a Multi Erg Calorie Ladder…

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