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Sep 13 Strength and Fitness: The 401K for Your Body
Sep 12 Concept2’s Dan Brooks' Endurance Coastal Row: The Blackburn Challenge 2024
Aug 16 5 Favorite SkiErg and Kettlebell Workouts
Aug 13 2024 Paris Olympics Rowing Roundup

Bill Moloney

Log

Date Distance Time Pace Comments Action
01/23/22 3,000m 13:57.6 2:19.6 View workout
01/23/22 1,528m 8:00.0 2:37.0 View workout
01/22/22 6,848m 30:00.0 2:11.4 View workout
01/22/22 970m 5:00.0 2:34.6 View workout
01/21/22 1,055m 5:00.0 2:22.1 View workout
01/21/22 5,887m 25:00.0 2:07.3

5 min @18 2r
10x2min 1r

 View workout
01/21/22 1,011m 5:00.0 2:28.3 View workout
01/16/22 2,666m 12:00.0 2:15.0

Used after a Row
Mix between speed and endurance
3x4min w/ 1:30r

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01/16/22 3,113m 14:00.0 2:14.9

DF open.

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01/16/22 998m 5:00.0 2:30.3 View workout
01/15/22 8,000m 36:07.6 2:15.4

2x4000m. @22. DF 110

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01/15/22 1,009m 5:00.0 2:28.6 View workout
01/09/22 2,919m 12:00.0 2:03.3

12x1min 1r. DF open
@22/22/24/24/26/26/28/28/30/30/open/open
Start @2k+10. Then -2 each @change

 View workout
01/09/22 1,958m 10:00.0 2:33.2 View workout
01/09/22 652m 3:11.2 2:26.6

1 on 1 off
Get things moving slowly increase

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01/08/22 1,335m 6:00.0 2:14.8

1 on 1 off
Get things moving slowly increase

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01/08/22 6,707m 30:00.0 2:14.1 View workout
01/08/22 1,879m 10:00.0 2:39.6 View workout
01/07/22 4,424m 20:00.0 2:15.6

2x10 2r
Open split open rate. Make it anything u want. Great for an add on to a short workout

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01/07/22 2,000m 8:02.8 2:00.7

2K Test broken into
4x500m

 View workout