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Bill Moloney

Log

Date	Distance	Time	Pace	Type	Comments	Action
12/08/24	10,809	54:00.0	2:19.0	RowErg	Long - 3 x 15 min with rate increase / 3 min easy - C2 Row WOD app.erg.zone/w…	View workout
12/07/24	4,026	20:05.0	2:29.6	RowErg	45M Z-2 (18-22) warmup Included app.erg.zone	View workout
12/07/24	982	5:00.0	2:32.7	RowErg	5min Warmup app.erg.zone	View workout
12/07/24	873	5:05.8	2:55.1	SkiErg	Warmup 6min app.erg.zone	View workout
11/29/24	6,523	30:00.0	2:17.9	RowErg	30 minute 3,2,1 Stroke rate 20 X 3min 24 X 2min 28 X 1min Repeat X 5 app.erg.zone…	View workout
11/29/24	1,981	10:00.0	2:31.4	RowErg	Build Warmup app.erg.zone	View workout
11/24/24	9,210	46:02.0	2:28.1	RowErg	45M Z-2 (18-22) warmup Included app.erg.zone	View workout
11/23/24	9,023	45:53.0	2:29.5	MultiErg	45 Min Row/Ski Multi app.erg.zone	View workout
11/17/24	6,285	30:00.0	2:23.1	RowErg	30 minute 3,2,1 Stroke rate 20 X 3min 24 X 2min 28 X 1min Repeat X 5 app.erg.zone…	View workout
11/11/24	6,250	30:00.0	2:17.0	RowErg	As the Flywheel Spins Episode 95 30 minutes. - 3 pyramids of 9 minutes each . INCREASE POWER with each set during the 9minute round…	View workout
11/09/24	9,332	46:52.0	2:24.6	MultiErg	45 Min Row/Ski Multi app.erg.zone	View workout
11/04/24	11,662	55:00.0	2:21.4	RowErg	60 min 2,2,1 zone 2-3 2 min @ 18 2 min @ 20 1 min @ 26-28 Repeat for total of 12 times. First round warmup my	View workout
11/04/24	924	6:21.0	2:43.3	RowErg	60 min 2,2,1 zone 2-3 2 min @ 18 2 min @ 20 1 min @ 26-28 Repeat for total of 12 times. First round warmup	View workout
11/02/24	6,518	30:00.0	2:18.0	RowErg	30 minute 3,2,1 Stroke rate 20 X 3min 24 X 2min 28 X 1min Repeat X 5 app.erg.zone…	View workout
10/28/24	9,128	46:01.0	2:27.8	MultiErg	45 Min Row/Ski Multi app.erg.zone	View workout
10/21/24	6,669	32:45.0	2:22.3	RowErg	Skelton day 2 Ski 30 Minutes app.erg.zone	View workout
10/19/24	13,135	1:09:14.0	2:23.0	RowErg	X-2 60 MIN Z-2 Get Fit - Row 13 - 6 x 5 mins Remember, this isn't a performance plan. It's a fitness plan. Keep the inten…	View workout
10/14/24	6,307	30:00.0	2:22.6	RowErg	As the Flywheel Spins Episode 93 30 Minutes total 4x7.5 minutes Power pieces 15 sec, 30sec. 45 sec then 1 min Doub…	View workout
10/07/24	6,515	36:02.0	2:27.3	SkiErg	Ski 4321 X 3 Intervals with increasing intensity app.erg.zone	View workout
10/07/24	565	2:57.2	2:36.8	SkiErg	Ski 4321 X 3 Intervals with increasing intensity app.erg.zone	View workout
10/05/24	7,987	40:00.0	2:30.2	RowErg	RA Best 40 min Row app.erg.zone	View workout
09/23/24	9,531	47:11.0	2:25.8	RowErg	45M Z-2 (18-22) warmup Included app.erg.zone	View workout
09/21/24	9,011	44:13.0	2:20.3	RowErg	4321 X 4for 40 min app.erg.zone	View workout
09/13/24	11,963	1:00:00.0	2:30.4	RowErg	60 min LSD 18-22 Low and slow. Build aerobic base app.erg.zone	View workout
09/09/24	6,739	44:00.0	3:04.4	RowErg	45 minutes rolling in Zone 2 w 30r Rate changes every 5 minutes 18-22 or steady 20 app.erg.z…	View workout

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