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Bill Moloney

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
04/30/23	6,390m	30:00.0	2:20.8	RowErg	Lwt	C2 Episode 97 First time just 20 min steady. Actual workout is 4m, 3m, 2m, 1m MAX 5r, 20 min steady state. View workout
04/29/23	7,348m	40:00.0	2:43.3	RowErg	Lwt	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
04/29/23	252m	2:16.1	4:30.0	RowErg	Lwt	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
04/29/23	750m	3:47.3	2:31.5	SkiErg		Warmup/ Cooldown 750m app.erg.zone	View workout
04/23/23	3,998m	45:00.0	2:22.5	MultiErg		Multi with RBT app.erg.zone	View workout
04/22/23	7,000m	45:13.3	2:15.4	MultiErg		Multi-Erg 1k Row 750m Ski Times 4 app.erg.zone	View workout
04/17/23	8,405m	40:00.0	2:22.7	RowErg	Lwt	Medium - 40 minutes with rate change 22-24 - Row app.erg.zone/w/FGAHqr_SQAO2c…	View workout
04/16/23	8,498m	40:00.0	2:21.2	RowErg	Lwt	Medium - 40 minutes with rate change 22-24 - Row app.erg.zone/w/FGAHqr_SQAO2c…	View workout
04/10/23	750m	3:23.5	2:15.6	SkiErg		Warmup/ Cooldown 750m app.erg.zone	View workout
04/10/23	750m	3:33.3	2:22.2	SkiErg		Warmup/ Cooldown 750m app.erg.zone	View workout
04/09/23	6,000m	27:28.6	2:17.3	RowErg	Lwt	DH 5K 7.3 6000m 6000m 500 hard 5K+4 1000 easy no e rest between app.erg.zone	View workout
04/09/23	2,123m	10:00.0	2:21.3	RowErg	Lwt	Build Warmup app.erg.zone	View workout
04/08/23	7,000m	31:45.6	2:16.1	RowErg	Lwt	DH 10k 7.1 7x1000m 7x1000 @ 20/24/20/28/20/24/20 20. 2k+17. 24. 2k+12. 28 2k+7 No Rest View workout
04/08/23	1,031m	5:00.0	2:25.4	RowErg	Lwt	5min Warmup app.erg.zone	View workout
04/03/23	5,263m	25:00.0	2:22.5	SkiErg		Medium - 5 x 5 min / 3 min easy - Ski app.erg.zone/w/4TwdGIhPR8eDJ6Vme_Kgyw	View workout
04/02/23	13,017m	1:05:00.0	2:29.8	RowErg	Lwt	Episode 99 65 minutes Includes warmup, Drills and Workout Just follow the Podcast app.…	View workout
03/27/23	6,381m	30:00.0	2:21.0	RowErg	Lwt	As the Flywheel Spins 73 app.erg.zone	View workout
03/27/23	986m	5:18.2	2:41.3	RowErg	Lwt	Episode 73 work and recovery app.erg.zone	View workout
03/26/23	2,086m	12:00.0	2:52.5	RowErg	Lwt	WOD - 2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy - Row app.erg.zo…	View workout
03/26/23	983m	5:00.0	2:32.5	RowErg	Lwt	5min Warmup app.erg.zone	View workout

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