Bill Moloney

Log

Date Distance Time Pace Comments Action
05/12/24 8,237m 46:00.0 2:47.5

Build Warmup Then 4x4 Hard Peter Attia
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05/11/24 12,650m 1:00:00.0 2:22.2

60 min LSD 18-22
Low and slow. Build aerobic base
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05/06/24 7,003m 35:00.0 2:29.9

Build Warmup Then 6x4 Peter Attia
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05/04/24 8,368m 41:00.0 2:26.9

LSD Ski 40 min 33-37 Continueos
LSD 2 x 20 minutes
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05/03/24 12,336m 1:00:00.0 2:25.9

60 min LSD 18-22
Low and slow. Build aerobic base
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04/28/24 6,183m 30:00.0 2:25.5

As the Flywheel Spins 73
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04/28/24 754m 4:00.0 2:39.1

As the Flywheel Spins 73
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04/26/24 7,313m 40:00.0 2:44.0

For As the Flywheel Spins episode 47
Just set at 40 minutes with Warmup included
Just listen for audio cues for chao

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04/21/24 6,379m 31:33.0 2:21.0

Twin Pyramids
Two 5-1 Pyramids Ski First then Row
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04/20/24 8,489m 42:02.0 2:21.3

Ski - Row for 20 minutes EACH
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04/11/24 5,200m 23:55.3 2:18.0

SKI WEEK - DAY 1
"Mixed Terrain" - 6KM
30/1/23

1000m - 1min Rest
4x 400m | 0:45s Rest
1000m - 1min Rest<…

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04/10/24 2,048m 10:00.0 2:26.4

Build Warmup
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04/07/24 6,507m 31:25.0 2:18.2

Twin Pyramids
Two 5-1 Pyramids Ski First then Row
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04/05/24 12,897m 1:07:47.0 2:26.5

60 Minute Multi-Erg
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03/31/24 5,997m 30:00.0 2:30.0

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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03/30/24 6,293m 30:00.0 2:23.0

As the Flywheel Spins Episode 93
30 Minutes total
4x7.5 minutes
Power pieces
15 sec, 30sec. 45 sec then 1 min
Doub…

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03/30/24 995m 5:00.0 2:30.7

5min Warmup
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03/24/24 8,104m 40:00.0 2:28.0

LSD Ski 40 min 33-35
LSD 2 x 20 minutes
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03/23/24 12,556m 1:00:00.0 2:23.3

60 min LSD 18-22
Low and slow. Build aerobic base
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03/17/24 5,982m 27:00.0 2:15.4

As the Flywheel Spins Episode 95
30 minutes. - 3 pyramids of 9 minutes each
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