Bill Moloney

Log

Date Distance Time Pace Comments Action
01/28/24 5,881m 30:00.0 2:33.0

Skelton day 2 30 min 10/26/22
C2 podcast Skelton Crew 2 Challenge Warmup included
2 sets of 10 min going 50 seconds mod
10 s…

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01/20/24 6,232m 30:00.0 2:24.4

As the Flywheel Spins EPISODE 53
30 min total
2x 12 pyramid with 6 min spin between
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01/14/24 12,000m 58:02.5 2:25.1

12k easy
12 lots of low gears
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01/13/24 5,064m 25:00.0 2:28.1

25 min w 5 min WU for RBT
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01/08/24 5,844m 28:00.0 2:23.7

W25 LD2 Medium - free week - Free Ski Squad Sessions
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01/08/24 904m 5:00.0 2:45.9

5min Warmup
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01/07/24 10,000m 45:59.1 2:17.9

10k with stroke change every K
10k with rate changes every K 18-24
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01/06/24 4,692m 21:00.0 2:14.2

As the Flywheel Spins Episode 27
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01/06/24 1,155m 6:00.0 2:35.8

Warmup 6min
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01/02/24 4,232m 19:00.0 2:14.6

As the Flywheel Spins Episode 98 Pyramids
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01/02/24 1,033m 5:00.0 2:25.2

5min Warmup
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01/01/24 9,085m 51:47.0 2:18.6

Conflict Pyramids 6-1
Conflict Pyramids
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01/01/24 55m 0:16.6 2:30.9

Conflict Pyramids 6-1
Conflict Pyramids
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01/01/24 964m 5:00.0 2:35.6

5min Warmup
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12/31/23 12,990m 1:05:00.0 2:30.1

Episode 99
65 minutes
Includes warmup, Drills and Workout
Just follow the Podcast
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12/29/23 6,108m 30:00.0 2:27.3

Skelton day 2 30 min 10/26/22
C2 podcast Skelton Crew 2 Challenge Warmup included
2 sets of 10 min going 50 seconds mod
10 s…

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12/28/23 8,000m 36:29.3 2:16.8

DH 10k 4.5 Distance
8000 as 2 rounds of
3000m @20 2k+17/18
1000m @24 2k+12
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12/28/23 71m 0:25.6 3:00.2

DH 10k 4.5 Distance
8000 as 2 rounds of
3000m @20 2k+17/18
1000m @24 2k+12
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12/28/23 2,017m 10:00.0 2:28.7

Build Warmup
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12/27/23 8,661m 40:00.0 2:18.5

DH 10K 5.1
40 min TOTAL as:
15 min @18 2k+19/20
5min @22 2k+15
Repeat a second time no rest
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