Bill Moloney

Log

Date Workout Score Ave Comments Action
01/28/20 45:00.0 8,500m 2:38.8

Steady State in Stuart FL. (9X4 min with 1 min rest @22 SPM. Average work time was 2:15

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01/27/20 v10:00/r...11 7,065m 2:17.5 View workout
01/27/20 1:43 326m 2:38.5 View workout
01/27/20 v25:00/2:00r...3 9,562m 2:21.1

Steady State 25 then 20

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01/25/20 2000m 8:11.6 2:02.9

2k Practice by KREW/LiveRowing

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01/20/20 v7:00/r...13 3,738m 2:08.4

Speed intervals in Chattanooga

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01/20/20 v5:00/0:30r...2 1,076m 2:33.3

Warm-ups

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01/19/20 1:00:00.0 13,242m 2:15.9

Long Steady State
4x15min w 2min r
2:17.4 @22
2:16.5 @23
2:15.2 @23
2:14.4 @23

22-24 Stroke change every 2:30<…

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01/18/20 v1000m/4:00r...3 3,000m 2:02.9

3 x1K with warm-up and cool-down

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01/18/20 15:04 2,842m 2:39.1

3 x1K with warm-up and cool-down

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01/18/20 3:56 587m 3:21.7 View workout
01/18/20 12:17.0 3,000m 2:02.8

15min WU
3@1000m with 4min r
15min CD

500M avg
2:02.6 @30
2:04.1 @29
2:02.0 @31

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01/16/20 v15:00/r...4 7,876m 2:25.6 View workout
01/16/20 38:19.0 7,816m 2:27.0

Speed Endurance Row
2k segmented
15 min Warm up @ 2:25
1500 meters @ 2:05 @ 28spm
30seconds rest
500 meters @ 1:57 @…

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01/15/20 15:00.0 3,435m 2:11.0

Road and resistance band Wednesday.
15min Row
Followed by Resistance band workout. Magic 500 reps using 10 exercises

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01/14/20 34:00.0 8,705m 1:57.1

Speed Row workout
2(4x1 with one min off)
15 Warm-up
5 minutes between work sets
5 min cooldown

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01/13/20 v2:30/r...10 5,425m 2:18.2

Long Steady 25min by KREW/LiveRowing

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01/13/20 v2:30/r...10 5,425m 2:18.2

Long Steady 25min by KREW/LiveRowing

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01/13/20 5:00 981m 2:32.9

5min by KREW/LiveRowing

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01/09/20 32:00.0 7,131m 2:14.6

Resistance Bands and DS legs FIRST

8 x 4 min with
1 min off
22-23
Avg 2:14 @ 22
Best 2:12 first was worth at 2:20…

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01/08/20 52:30.0 10,000m 2:37.5

10m Wu
5x9min 90 off
Stroke 20, 22 24 22 24

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01/07/20 58:20.0 11,158m 2:36.8

15 mi wu with 4 X 10 hard pulls
2(10x40) 60r
10m paddle between
5m cd

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01/06/20 27:30 5,813m 2:21.9 View workout
01/06/20 v2:30/r...10 5,292m 2:21.7 View workout
01/04/20 26:34.0 6,000m 2:12.8

At Lookout Rowing, drag 114
Warm-up
2k segmented 8:18
10 min tow
2k segmented 8:17
10 min cool down

Segments w…

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