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Bill Moloney

Log

Date Distance Time Pace Comments Action
06/19/22 1,005m 5:00.0 2:29.2

5min Warmup
erg.zone

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06/16/22 1,000m 4:29.2 2:14.6

1K Ski to Combine with Row Workouts
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06/16/22 1,000m 4:38.8 2:19.4

1K Ski to Combine with Row Workouts
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06/12/22 1,000m 4:32.1 2:16.0

1K Ski to Combine with Row Workouts
erg.zone

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06/12/22 4,000m 17:54.5 2:14.3

2x4000m with Rate Changes
Only showing 1 - 4k so it can be combined with Ski Erg. 4k as follows
2000 @22, 1000 @24, 500 @26,…

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06/12/22 966m 5:00.0 2:35.2

5min Warmup
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06/05/22 2,000m 9:21.7 2:20.4

Ski Speed today 2x1k 2r
2x1k. With RBT Push-ups before, between and after
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06/05/22 1,018m 5:00.0 2:27.3

5min Warmup
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06/04/22 6,603m 30:00.0 2:16.3

DH 1OK just 30 min recovery
Speed play with stroke changes every 5 min. FOR EASY RECOVERY
30 min total @20/24/22/18/24/20
2k…

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05/30/22 2,000m 9:12.5 2:18.1

Ski Speed today 2x1k 2r
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05/30/22 3,000m 12:55.1 2:09.1

Speed today 3x1k 2r
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05/29/22 12,000m 55:22.3 2:18.4

12,000 My Way
3x4000m
22,24,22,24,22. 3r
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05/29/22 994m 5:00.0 2:30.9

5min Warmup
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05/23/22 4,000m 17:36.7 2:12.0

Crew S Row Portion of 4x2000m
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05/23/22 4,000m 19:13.8 2:24.2

Crew Ski portion of 4x2000m
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05/22/22 10,000m 45:48.1 2:17.4

4k. @18 2k+20. 3r
3k. @20. 2k+18. 3r
2k. @22. 2k+15-16 3r
1k. @24 2k+11-14

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05/22/22 1,048m 5:00.0 2:23.1 View workout
05/20/22 3,226m 15:00.0 2:19.4 View workout
05/15/22 1,031m 4:31.7 2:11.7

20 min AMRAP
21 Cal Row, Ski or Bike
15 Dumbell Press
9 Step ups
MY MODS. RBT MILITARY
RBT SPLIT SQUATS R/L

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05/15/22 1,160m 6:00.0 2:35.1

1 on 1 off
Get things moving slowly increase

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