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Holiday Challenge November 28–December 24

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Concept2 Blog

Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
Nov 19 Six Partner Workouts to Get You Moving
Nov 4 Strength Meets Innovation: Introducing the Concept2® StrengthErg™
Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

Bill Moloney

Log

Date Distance Time Pace Comments Action
03/25/23 1,302m 6:00.0 2:18.2

2 min Repeats to use w RBT
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03/25/23 4,866m 21:00.0 2:09.4

As the Flywheel Spins Episode 101
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03/14/23 5,485m 25:00.0 2:16.7

As The Flywheel Spins Episode 15
5x5 with 1r
Increase stroke rates each minute during the 5 min sets
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03/14/23 750m 3:38.3 2:25.5

Warmup/ Cooldown 750m
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03/13/23 750m 3:27.0 2:18.0

Warmup/ Cooldown 750m
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03/13/23 8,000m 36:38.2 2:17.3

Easy 8K before Work Days
Lots of low gears
1k@18, 20, 22, 24. Then repeat
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03/13/23 903m 5:00.0 2:46.1

5min Warmup
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03/13/23 308m 5:00.0 8:07.0

5min Warmup
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03/06/23 6,680m 38:00.0 2:50.6

Episode 7 Ski Workout
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03/05/23 7,482m 36:00.0 2:24.3

As the Flywheel Spins Episode 100
36 minutes total. 3x12min 2r
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03/05/23 982m 5:00.0 2:32.7

5min Warmup
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02/26/23 8,000m 36:14.4 2:15.9

DH 10k 4.5 Distance
8000 as 2 rounds of
3000m @20 2k+17/18
1000m @24 2k+12
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02/24/23 5,325m 24:00.0 2:15.2

As the Flywheel Spins Episode 32
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02/20/23 2,242m 10:00.0 2:13.8

As the Flywheel Spins episode 83 Pyramid can add SKI
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02/20/23 2,186m 10:00.0 2:17.2

As the Flywheel Spins episode 83 Pyramid can add SKI
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02/20/23 982m 5:00.0 2:32.7

5min Warmup
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02/19/23 8,390m 40:00.0 2:23.0

As the Flywheel Spins episode 34
Counter Clockwise Power strokes
3,2,1. 2r
12 min Eminem adding Power Strokes EMOM(2)
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02/19/23 2,013m 10:00.0 2:29.0

Build Warmup
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02/17/23 12,416m 27:00.0 2:10.4

As the Flywheel Spins episode 43 (9x3min)
9x3min with Decreasing rest
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02/12/23 6,022m 30:00.0 2:29.4

Skelton day 2 30 min 10/26/22
C2 podcast Skelton Crew 2 Challenge Warmup included
2 sets of 10 min going 50 seconds mod
10 s…

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