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Bill Moloney

Log

Date Workout Score Ave Comments Action
02/28/20 v12:00/2:00r...4 10,716m 2:14.3

Power Row 4x12 min @22 with 2 min r by KREW/LiveRowing

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02/27/20 45:00 9,738m 2:18.6

9 x 5:00 by KREW/LiveRowing

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02/23/20 v7:00/1:00r...2 7,136m 2:14.5

finish by KREW/LiveRowing

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02/22/20 v4000m/r...1 4,000m 2:14.8

4k by KREW/LiveRowing

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02/22/20 19:00 4,182m 2:16.2

19 min by KREW/LiveRowing

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02/22/20 v4000m/r...1 4,000m 2:17.0

4k by KREW/LiveRowing

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02/19/20 1:00:00.0 11,720m 2:33.5

3sets of 20minutes at a stroke Rate of 22 in Jacksonville FL using my non-favorite Matrix Rowers. Oh well at least got the work in

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02/16/20 v5000m/2:00r...4 7,500m 2:12.3

Did 2 hard 500m during this workout. Both were 1:56 Steady First then some Speed and finish with Form work by KREW/LiveRowing

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02/15/20 44:40.0 10,000m 2:14.0

2x5000@26

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02/14/20 v15:00/3:00r...3 9,986m 2:15.1

3x15min w 3r. Stroke 22-24 by KREW/LiveRowing

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02/13/20 48:00.0 9,407m 2:33.0

4x12 min. Steady State Row in Jacksonville Florida. Nice and easy working on form

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02/12/20 45:00.0 8,900m 2:31.6

Indoor Steady State Row in Jacksonville FL. 45min in two segments, (25,20). Stroke Rate 22&24 w changes every 4 minutes.

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02/08/20 8:05.0 2,000m 2:01.2

Tennessee State Indoor Championship

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02/04/20 40:00.0 8,501m 2:21.1

Recovery Row. 40 Minutes Steady State in Stuart Fl

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02/03/20 30:06 6,088m 2:28.3 View workout
02/03/20 v15:00/5:00r...5 4,820m 2:22.3

1250m Race Pace and 3x250m by KREW/LiveRowing

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02/02/20 30:00 6,400m 2:20.6

30 min Steady State w 5 x 20 Hard pulls at Race Pace by KREW/LiveRowing

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02/01/20 v15:00/r...7 6,085m 2:13.2

2/1 2k work by KREW/LiveRowing

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01/29/20 40:00.0 8,396m 2:22.9

Recovery Row in Stuart Fl
4x10min with 2min r.
Then a quick 250m swim in the pool to stretch out

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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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