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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
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Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

Bill Moloney

Log

Date Distance Time Pace Comments Action
02/10/23 12,082m 1:05:00.0 2:41.3

Episode 99
65 minutes
Includes warmup, Drills and Workout
Just follow the Podcast
app.…

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02/06/23 5,296m 24:00.0 2:15.9

WOD - 4 x 6 minutes with rate changes. 2 minutes rest between intervals. - Row
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02/05/23 6,000m 26:14.8 2:11.2

WOD - 6 x 1000m, 2 minutes rest - Row
app.erg.zone/w/knlo6VE-RmWvcyJKWi92dw

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02/01/23 12,746m 30:00.0 2:21.2

As the Flywheel Spins Episode 56 Bike erg
Using WATTS. 80-90 RPM
app.erg.zone

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01/31/23 2,201m 5:00.0 2:16.3

As the Flywheel spins episode 87 skill
app.erg.zone

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01/31/23 4,515m 20:00.0 2:12.8

As the Flywheel spins episode 87 part 2
app.erg.zone

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01/31/23 2,236m 10:00.0 2:14.1

As the Flywheel spins episode 87
app.erg.zone

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01/30/23 6,467m 30:00.0 2:19.1

As the Flywheel Spins 30 x 1 min no r
app.erg.zone

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01/30/23 1,585m 7:28.9 2:21.6

Part 1 Warm-up for Xmas
It is very personal, what one needs to be ready to train. We suggest the following. 1km in about 22-22 SPM a…

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01/29/23 2,285m 10:00.0 2:11.2

As the Flywheel Spins episode 83 Pyramid can add SKI
app.erg.zone

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01/29/23 2,138m 10:00.0 2:20.3

As the Flywheel Spins episode 83 Pyramid can add SKI
app.erg.zone

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01/29/23 2,304m 10:00.0 2:10.2

As the Flywheel Spins episode 83 Pyramid can add SKI
app.erg.zone

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01/28/23 7,689m 35:00.0 2:16.5

Episode 73 work and recovery
app.erg.zone

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01/28/23 887m 5:00.0 2:49.1

5min Warmup
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01/23/23 2,000m 9:01.1 2:15.2

WOD - ski portion 500m/ with two minutes rest.
Intervals of 500m, 1000m, 500m, 1000m, 500m with two minutes rest between each interva…

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01/23/23 1,575m 7:29.1 2:22.5

Part 1 Warm-up for Xmas
It is very personal, what one needs to be ready to train. We suggest the following. 1km in about 22-22 SPM a…

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01/22/23 6,402m 30:00.0 2:20.5

Straight 30 for as the flywheel spins
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01/22/23 1,576m 7:32.0 2:23.4

Part 1 Warm-up for Xmas
It is very personal, what one needs to be ready to train. We suggest the following. 1km in about 22-22 SPM a…

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01/15/23 4,654m 24:00.0 2:34.7

As the Flywheel Spins episode 58
Quick Sunday Getaway 25 min
6x4a total warmups included
ap…

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01/14/23 8,000m 36:26.1 2:16.6

Actual 2x4000m with Rate Changes
4k as follows
2000 @22, 1000 @24, 500 @26, 500 @28.
Then 4r and second 4k. But I will d…

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