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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
12/10/21 7,000m 31:29.6 2:14.9

18-26. Changes on K
It for 5K +5-9

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12/05/21 4,171m 20:00.0 2:23.8

1 on 1 off
Get things moving slowly increase

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12/04/21 5,000m 21:50.3 2:11.0

Supposed to be
4x2500. R3
5K+4
5K+2
@26, 26, @28, @28

 View workout
12/04/21 1,266m 6:00.0 2:22.1

1 on 1 off
Get things moving slowly increase

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12/03/21 5,842m 27:00.0 2:18.6

27 min. DF and @ open
1 min 5K+6
1 min 5K
1 min easy
Continuous

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11/28/21 7,020m 32:14.2 2:17.7

7000m by going 1 min Soft. Then 1 min Hard until 7000 is reached

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11/27/21 6,000m 25:46.9 2:08.9

8x 750 w 1r. @26
5K pace

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11/27/21 1,545m 8:00.0 2:35.3 View workout
11/24/21 7,004m 35:00.0 2:29.9 View workout
11/22/21 9,000m 42:08.0 2:20.4

3x3k r3
@ 18. 20. 22
Pace. 5K +10. +8. +6

 View workout
11/21/21 6,000m 26:37.6 2:13.1 View workout
11/21/21 1,552m 8:00.0 2:34.6 View workout
11/21/21 750m 3:22.5 2:15.0 View workout
11/14/21 5,724m 27:00.0 2:21.5

27 min. DF and @ open
1 min 5K+6
1 min 5K
1 min easy
Continuous

 View workout
11/13/21 750m 3:30.4 2:20.2 View workout
11/13/21 7,500m 33:54.5 2:15.6

3x2500 @20, 24, 28. R3
5K +12
5K+8
5K+4

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11/03/21 750m 3:11.4 2:07.6 View workout
11/03/21 4,000m 18:36.9 2:19.6

4k @18
5K+14

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10/31/21 6,818m 30:00.0 2:12.0

15 min, 10min, 5min
5K+4, 5K+2, 5k
@open. DF Open

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10/30/21 6,000m 25:40.0 2:08.3

3 x 2000m @26. R3
5K split (2:09)

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