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Bill Moloney

Log

Date	Workout	Score	Ave	Type	Comments	Action
03/14/23	5x5:00/1:00r	5,485m	2:16.7	RowErg	As The Flywheel Spins Episode 15 5x5 with 1r Increase stroke rates each minute during the 5 min sets View workout
03/14/23	750m	3:38.3	2:25.5	SkiErg	Warmup/ Cooldown 750m app.erg.zone	View workout
03/13/23	750m	3:27.0	2:18.0	SkiErg	Warmup/ Cooldown 750m app.erg.zone	View workout
03/13/23	8000m	36:38.2	2:17.3	RowErg	Easy 8K before Work Days Lots of low gears 1k@18, 20, 22, 24. Then repeat app.erg.zone …	View workout
03/13/23	5:00	903m	2:46.1	RowErg	5min Warmup app.erg.zone	View workout
03/13/23	5:00	308m	8:07.0	RowErg	5min Warmup app.erg.zone	View workout
03/06/23	38:00	6,680m	2:50.6	SkiErg	Episode 7 Ski Workout app.erg.zone	View workout
03/05/23	3x12:00/2:00r	7,482m	2:24.3	RowErg	As the Flywheel Spins Episode 100 36 minutes total. 3x12min 2r app.erg.zone	View workout
03/05/23	5:00	982m	2:32.7	RowErg	5min Warmup app.erg.zone	View workout
02/26/23	v3000m/r...4	8,000m	2:15.9	RowErg	DH 10k 4.5 Distance 8000 as 2 rounds of 3000m @20 2k+17/18 1000m @24 2k+12 app.erg.zone<…	View workout
02/24/23	v0:45/r...24	5,325m	2:15.2	RowErg	As the Flywheel Spins Episode 32 app.erg.zone	View workout
02/20/23	v4:00/1:00r...4	2,242m	2:13.8	RowErg	As the Flywheel Spins episode 83 Pyramid can add SKI app.erg.zone	View workout
02/20/23	v4:00/1:00r...4	2,186m	2:17.2	SkiErg	As the Flywheel Spins episode 83 Pyramid can add SKI app.erg.zone	View workout
02/20/23	5:00	982m	2:32.7	SkiErg	5min Warmup app.erg.zone	View workout
02/19/23	40:00	8,390m	2:23.0	RowErg	As the Flywheel Spins episode 34 Counter Clockwise Power strokes 3,2,1. 2r 12 min Eminem adding Power Strokes EMOM(2) …	View workout
02/19/23	v1:00/r...15	2,013m	2:29.0	RowErg	Build Warmup app.erg.zone	View workout
02/17/23	v3:00/4:00r...9	12,416m	2:10.4	BikeErg	As the Flywheel Spins episode 43 (9x3min) 9x3min with Decreasing rest app.erg.zone	View workout
02/12/23	v5:00/r...42	6,022m	2:29.4	SkiErg	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…	View workout
02/10/23	1:05:00	12,082m	2:41.3	RowErg	Episode 99 65 minutes Includes warmup, Drills and Workout Just follow the Podcast app.…	View workout
02/06/23	v3:00/r...12	5,296m	2:15.9	RowErg	WOD - 4 x 6 minutes with rate changes. 2 minutes rest between intervals. - Row View workout
02/05/23	6x1000m/2:00r	26:14.8	2:11.2	RowErg	WOD - 6 x 1000m, 2 minutes rest - Row app.erg.zone/w/knlo6VE-RmWvcyJKWi92dw	View workout
02/01/23	v6:00/3:00r...6	12,746m	2:21.2	BikeErg	As the Flywheel Spins Episode 56 Bike erg Using WATTS. 80-90 RPM app.erg.zone	View workout
01/31/23	5:00	2,201m	2:16.3	BikeErg	As the Flywheel spins episode 87 skill app.erg.zone	View workout
01/31/23	5x4:00/2:00r	4,515m	2:12.8	RowErg	As the Flywheel spins episode 87 part 2 app.erg.zone	View workout
01/31/23	5x2:00/1:00r	2,236m	2:14.1	RowErg	As the Flywheel spins episode 87 app.erg.zone	View workout

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