Bill Moloney

Log

Date Distance Time Pace Comments Action
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…

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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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05/07/23 994m 5:00.0 2:30.9

5min Warmup
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05/05/23 4,215m 19:00.0 2:15.2

As the Flywheel Spins Episode 98 Pyramids
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05/05/23 897m 6:00.0 3:20.6

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
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04/30/23 6,390m 30:00.0 2:20.8

C2 Episode 97
First time just 20 min steady. Actual workout is
4m, 3m, 2m, 1m MAX 5r, 20 min steady state.
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04/29/23 7,348m 40:00.0 2:43.3

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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04/29/23 252m 2:16.1 4:30.0

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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04/29/23 750m 3:47.3 2:31.5

Warmup/ Cooldown 750m
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04/23/23 3,998m 45:00.0 2:22.5

Multi with RBT
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04/22/23 7,000m 45:13.3 2:15.4

Multi-Erg
1k Row
750m Ski
Times 4
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04/17/23 8,405m 40:00.0 2:22.7

Medium - 40 minutes with rate change 22-24 - Row
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