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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
10/03/22 3,959m 20:00.0 2:31.5

20 Min 1 min on 1 min easy
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10/03/22 1,138m 5:00.0 2:11.8

10 Min Ski 30-30
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10/03/22 4,304m 20:00.0 2:19.4

20 Min 1 min on 1 min easy
erg.zone

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10/03/22 1,198m 6:00.0 2:30.2

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

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09/25/22 750m 3:21.4 2:14.2

750 repeats for RBT
erg.zone

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09/25/22 5,000m 22:52.0 2:17.2

5K with Pull-ups
Pull-ups 5K More Pull-ups and maybe finish with 750 ski then go to work
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09/25/22 987m 5:00.0 2:31.9

5min Warmup
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09/12/22 8,000m 37:37.6 2:21.1

Easy 8K before Work Days
Lots of low gears
1k@18, 20, 22, 24. Then repeat
erg.zone

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09/12/22 1,036m 5:00.0 2:24.7

5min Warmup
erg.zone

 View workout
09/04/22 765m 3:34.8 2:20.3

750 repeats for RBT
erg.zone

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09/04/22 8,000m 36:25.9 2:16.6

DH 10K 7.3 2x4000m
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09/04/22 729m 5:00.0 3:25.7

5min Warmup
erg.zone

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08/29/22 750m 3:20.8 2:13.8

750 repeats for RBT
erg.zone

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08/29/22 4,000m 18:05.7 2:15.7

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…

 View workout
08/29/22 1,033m 5:00.0 2:25.2

5 min Repeats with Ski Repeats
erg.zone

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08/29/22 750m 3:40.1 2:26.7

750 repeats for RBT
erg.zone

 View workout
08/28/22 2,205m 10:00.0 2:16.0

5 min Repeats with Ski Repeats
erg.zone

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08/28/22 1,106m 5:00.0 2:15.6

5 min Repeats with Ski Repeats
erg.zone

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08/28/22 927m 5:00.0 2:41.8

5min Warmup
erg.zone

 View workout
08/21/22 750m 3:26.6 2:17.7

750 repeats for RBT
erg.zone

 View workout