Concept2 Logbook | Log for Bill Moloney

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Bill Moloney

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
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
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

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