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Bill Moloney

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
04/26/24	7,313m	40:00.0	2:44.0	RowErg	Lwt	For As the Flywheel Spins episode 47 Just set at 40 minutes with Warmup included Just listen for audio cues for chao	View workout
04/21/24	6,379m	31:33.0	2:21.0	MultiErg		Twin Pyramids Two 5-1 Pyramids Ski First then Row app.erg.zone	View workout
04/20/24	8,489m	42:02.0	2:21.3	MultiErg		Ski - Row for 20 minutes EACH app.erg.zone	View workout
04/11/24	5,200m	23:55.3	2:18.0	SkiErg		SKI WEEK - DAY 1 "Mixed Terrain" - 6KM 30/1/23 1000m - 1min Rest 4x 400m \| 0:45s Rest 1000m - 1min Rest<…	View workout
04/10/24	2,048m	10:00.0	2:26.4	RowErg	Lwt	Build Warmup app.erg.zone	View workout
04/07/24	6,507m	31:25.0	2:18.2	MultiErg		Twin Pyramids Two 5-1 Pyramids Ski First then Row app.erg.zone	View workout
04/05/24	12,897m	1:07:47.0	2:26.5	MultiErg		60 Minute Multi-Erg app.erg.zone	View workout
03/31/24	5,997m	30:00.0	2:30.0	SkiErg		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…	View workout
03/30/24	6,293m	30:00.0	2:23.0	RowErg	Lwt	As the Flywheel Spins Episode 93 30 Minutes total 4x7.5 minutes Power pieces 15 sec, 30sec. 45 sec then 1 min Doub…	View workout
03/30/24	995m	5:00.0	2:30.7	RowErg	Lwt	5min Warmup app.erg.zone	View workout
03/24/24	8,104m	40:00.0	2:28.0	SkiErg		LSD Ski 40 min 33-35 LSD 2 x 20 minutes app.erg.zone	View workout
03/23/24	12,556m	1:00:00.0	2:23.3	RowErg	Lwt	60 min LSD 18-22 Low and slow. Build aerobic base app.erg.zone	View workout
03/17/24	5,982m	27:00.0	2:15.4	RowErg	Lwt	As the Flywheel Spins Episode 95 30 minutes. - 3 pyramids of 9 minutes each app.erg.zone …	View workout
03/16/24	7,086m	32:00.0	2:15.4	SkiErg		As the Flywheel Spins Episode 66 SKI app.erg.zone	View workout
03/10/24	1,312m	6:48.8	2:35.7	RowErg	Lwt	30 min' With Bursts Alternate: 4’ at 18 s/m 1’ at 26 s/m (burst) 30 Min Total View workout
03/09/24	6,000m	33:11.3	2:14.7	MultiErg		Dueling Flywheels - Free UCanRow2 Workouts app.erg.zone/w/pYiMj3fuQr6fIufDPcy…	View workout
03/08/24	12,000m	55:33.4	2:18.8	RowErg	Lwt	12k easy 12 lots of low gears app.erg.zone	View workout
03/05/24	3,610m	17:00.0	2:21.2	SkiErg		My 2/1 and 1/1 w Warmup app.erg.zone	View workout
03/04/24	10,000m	46:15.0	2:18.7	RowErg	Lwt	Crew Similiar DH 10k 8.3 10k no rest broken up 4k. @18 2k+20. 3k. @20. 2k+18. 2k. @22. 2k+15-16 1k. @24 2k+11-14	View workout
03/04/24	42m	0:13.3	2:38.3	RowErg	Lwt	Crew Similiar DH 10k 8.3 10k no rest broken up 4k. @18 2k+20. 3k. @20. 2k+18. 2k. @22. 2k+15-16 1k. @24 2k+11-14	View workout

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