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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
07/25/22 4,000m 17:32.8 2:11.6

2k repeats with Ski and Push-ups
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07/25/22 1,206m 6:00.0 2:29.2

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
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07/18/22 1,000m 4:35.0 2:17.5

1k to mix with Row and Push-ups
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07/18/22 4,000m 17:43.7 2:12.9

2k repeats with Ski and Push-ups
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07/18/22 1,013m 5:00.0 2:28.0

5min Warmup
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07/09/22 1,500m 7:04.1 2:21.3

750 repeats for RBT
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07/09/22 750m 3:30.8 2:20.5

750 repeats for RBT
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07/09/22 750m 3:30.3 2:20.2

750 repeats for RBT
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07/04/22 3,204m 15:00.0 2:20.4

Short SKI Pyramid
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07/04/22 6,781m 30:00.0 2:12.7

30 Minute Pyramid
10 - 8 - 6 - 4 - 2 Pyramid
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07/04/22 961m 5:00.0 2:36.0

5min Warmup
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 View workout
06/25/22 2,116m 10:00.0 2:21.7

C2 2x10min 40/20 4r
Can do this as a quick hard workout or a recovery workout

2x10 w 4r continue to row during rest
Durin…

 View workout
06/25/22 4,484m 20:30.0 2:17.1

20 Min 30-30
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06/25/22 944m 5:00.0 2:38.8

5min Warmup
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 View workout
06/20/22 2,500m 10:18.8 2:03.7

10x250 add to Ski and Push-ups
10x250 undefined rest
Same with Ski
Do RBT Push-ups
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06/20/22 1,973m 10:00.0 2:32.0

Build Warmup
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06/19/22 8,000m 36:25.5 2:16.5

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
06/19/22 1,005m 5:00.0 2:29.2

5min Warmup
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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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