Concept2 Logbook | Log for Bill Moloney

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Bill Moloney

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
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
03/04/24	1,168m	6:00.0	2:34.1	RowErg	Lwt	6 min Warm-Up 1 on 1 off Get things moving slowly increase app.erg.zone	View workout
02/26/24	4,182m	20:00.0	2:23.4	SkiErg		30 Min Ski 30-30 w Warm up and Cool down 5 min Warmup Then 30/30 2 min reset at halfway Cooldown at the end	View workout
02/25/24	6,267m	30:00.0	2:23.6	RowErg	Lwt	30 min' With Bursts Alternate: 4’ at 18 s/m 1’ at 26 s/m (burst) 30 Min Total View workout
02/24/24	6,578m	30:00.0	2:16.8	RowErg	Lwt	30 min w 2min rate changed 22. 24. 26 change every 2min app.erg.zone	View workout
02/24/24	2,109m	10:07.6	2:24.0	RowErg	Lwt		View workout
02/18/24	6,000m	29:14.5	2:26.2	SkiErg		Medium - 3 x 2000m / 1 min easy - Ski app.erg.zone/w/C8fyVQANTNusYHy7E6BmEQ	View workout
02/17/24	9,875m	45:00.0	2:16.7	RowErg	Lwt	Long - 3 x 15 min with rate increase / 3 min easy Row three 15 minute pieces. Row the first five minutes of each @ 20 spm. Then four…	View workout
02/17/24	938m	5:00.0	2:39.9	RowErg	Lwt	Long - 3 x 15 min with rate increase / 3 min easy Row three 15 minute pieces. Row the first five minutes of each @ 20 spm. Then four…	View workout
02/17/24	953m	5:00.0	2:37.3	RowErg	Lwt	5min Warmup app.erg.zone	View workout
02/11/24	9,111m	43:00.0	2:21.5	RowErg	Lwt	48 minutes w warm-up included app.erg.zone	View workout
02/04/24	1,594m	7:16.2	2:16.8	RowErg	Lwt	Part 1 Warm-up for Xmas It is very personal, what one needs to be ready to train. We suggest the following. 1km in about 22-22 SPM a…	View workout
02/04/24	2,319m	11:04.1	2:23.1	SkiErg		Ski Erg Cal & Push Ups for Time Inversión Calories and Push Ups 10 down to Five and back up again View workout
01/29/24	7,174m	40:00.0	2:47.2	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
01/28/24	5,881m	30:00.0	2:33.0	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
01/20/24	6,232m	30:00.0	2:24.4	RowErg	Lwt	As the Flywheel Spins EPISODE 53 30 min total 2x 12 pyramid with 6 min spin between app.erg.z…	View workout
01/14/24	12,000m	58:02.5	2:25.1	RowErg	Lwt	12k easy 12 lots of low gears app.erg.zone	View workout
01/13/24	5,064m	25:00.0	2:28.1	RowErg	Lwt	25 min w 5 min WU for RBT app.erg.zone	View workout
01/08/24	5,844m	28:00.0	2:23.7	SkiErg		W25 LD2 Medium - free week - Free Ski Squad Sessions app.erg.zone/w/r_tAlycIS…	View workout
01/08/24	904m	5:00.0	2:45.9	SkiErg		5min Warmup app.erg.zone	View workout

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