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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
Nov 19 Six Partner Workouts to Get You Moving
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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
11/18/22 994m 5:00.0 2:30.9

5min Warmup
erg.zone

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11/14/22 2,064m 10:00.0 2:25.3

Skelton 1/2 SKI Day 5 Speed
20 x 1. Rest 30 sec
Use the first Five to build into the Intensity. Then hold
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11/14/22 6,409m 30:00.0 2:20.4

C2 episode 97
erg.zone

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11/13/22 4,259m 20:00.0 2:20.8

Skelton Day 6 Pyramid
20 minutes of work
5 min warmup… 4 min on… 3min off
2 min on… 1 min off… 4…

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11/07/22 3,199m 15:00.0 2:20.6

Ski Skelton Day 7 Speed Endurance
MAKE SURE YOU WARM-UP FOR 10 MINUTES FIRST
9 x 1:40 on. 20 sec off
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11/07/22 6,200m 29:00.0 2:20.3

Skeleton Day 3 30 min
5 min Warmup
5 x 2 min
4 x 2 min
3 x 2 min
erg.zone

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11/06/22 4,283m 20:00.0 2:20.0

Skelton Day 4 Pyramids
2x10 Pyramids with 2minutes of active test in between
FOCUS ON THE RYTHIM Not so much power
Good for…

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10/30/22 8,538m 45:00.0 2:38.1

Skeleton day 1
erg.zone

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10/29/22 5,993m 30:00.0 2:30.1

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

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10/24/22 10,000m 47:44.1 2:23.2

DH 10k 8.1 10k
10K time trial
erg.zone

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10/24/22 1,020m 5:00.0 2:27.0

5min Warmup
erg.zone

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10/23/22 6,000m 27:04.6 2:15.3

My Crew Version. 5x1500m with Push-ups or Pull-ups in between
5 x 1500m
Push-ups resistance or Pull-ups
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10/23/22 1,500m 6:49.4 2:16.4

My Crew Version. 5x1500m with Push-ups or Pull-ups in between
5 x 1500m
Push-ups resistance or Pull-ups
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10/23/22 998m 5:00.0 2:30.3

5min Warmup
erg.zone

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10/17/22 3,336m 14:16.0 2:08.2

30 min increasing Cal with Exercises
erg.zone

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10/17/22 1,000m 5:00.0 2:30.0

5min Warmup
erg.zone

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10/10/22 6,398m 30:00.0 2:20.6

30 Min No Brainer
30 min with 10 hard strokes every 500m
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10/10/22 991m 5:00.0 2:31.3

5min Warmup
erg.zone

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10/09/22 6,000m 27:40.7 2:18.3

DH 5K 7.3 6000m
6000m
500 hard 5K+4
1000 easy no e rest between
erg.zone

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10/09/22 1,238m 6:00.0 2:25.3

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
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