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Mar 18 Women Who Move Us Forward: Bari Dreissigacker and Judy Geer
Mar 17 Kelsey Pfendler: A River Guide’s Journey to a Solo Pacific Crossing
Mar 16 Strength On and Off Duty: McCall Hoyt
Mar 12 Molly Vollmer: Strength in Every Season

Bill Moloney

Log

Date Workout Score Ave Comments Action
01/18/20 3:56 587m 3:21.7 View workout
01/18/20 12:17.0 3,000m 2:02.8

15min WU
3@1000m with 4min r
15min CD

500M avg
2:02.6 @30
2:04.1 @29
2:02.0 @31

 View workout
01/16/20 v15:00/r...4 7,876m 2:25.6 View workout
01/16/20 38:19.0 7,816m 2:27.0

Speed Endurance Row
2k segmented
15 min Warm up @ 2:25
1500 meters @ 2:05 @ 28spm
30seconds rest
500 meters @ 1:57 @…

 View workout
01/15/20 15:00.0 3,435m 2:11.0

Road and resistance band Wednesday.
15min Row
Followed by Resistance band workout. Magic 500 reps using 10 exercises

 View workout
01/14/20 34:00.0 8,705m 1:57.1

Speed Row workout
2(4x1 with one min off)
15 Warm-up
5 minutes between work sets
5 min cooldown

 View workout
01/13/20 v2:30/r...10 5,425m 2:18.2

Long Steady 25min by KREW/LiveRowing

 View workout
01/13/20 v2:30/r...10 5,425m 2:18.2

Long Steady 25min by KREW/LiveRowing

 View workout
01/13/20 5:00 981m 2:32.9

5min by KREW/LiveRowing

 View workout
01/09/20 32:00.0 7,131m 2:14.6

Resistance Bands and DS legs FIRST

8 x 4 min with
1 min off
22-23
Avg 2:14 @ 22
Best 2:12 first was worth at 2:20…

 View workout
01/08/20 52:30.0 10,000m 2:37.5

10m Wu
5x9min 90 off
Stroke 20, 22 24 22 24

 View workout
01/07/20 58:20.0 11,158m 2:36.8

15 mi wu with 4 X 10 hard pulls
2(10x40) 60r
10m paddle between
5m cd

 View workout
01/06/20 27:30 5,813m 2:21.9 View workout
01/06/20 v2:30/r...10 5,292m 2:21.7 View workout
01/04/20 26:34.0 6,000m 2:12.8

At Lookout Rowing, drag 114
Warm-up
2k segmented 8:18
10 min tow
2k segmented 8:17
10 min cool down

Segments w…

 View workout
01/03/20 16:00.0 3,583m 2:13.9

WOD of the Day

4 X 4 min with 2 min rest
863 2:19 20spm
896 2:13. 21
905. 2:12 22
919. 2:10 24

 View workout
01/02/20 15:48 3,406m 2:19.1

WOD 1 HARD 3.SOFT,.2 H 3S, 3H 3S ....15 H 3S THEN REVERSE. TOWARD THE TOP NEEDED TO TAKE EXTRA RECOVERY STOKES

 View workout
01/02/20 v1:00/r...10 2,130m 2:20.8

30 SECONDS HARD - 30 SECONDS SOFT Drag 116

 View workout
01/02/20 2:58 517m 2:52.5

warmup

 View workout
12/31/19 40:00.0 8,564m 2:20.1

WOD OF THE DAY. MODERATE.

20 sets of 2 minutes
Alt between 24 and 26 strokes
10r between sets

Matrix Rower
LA…

 View workout
12/28/19 30:00.0 6,726m 2:13.8

6726 total avg 2:13 19s
3@10min w/ 3 r
2205 2:16 17s
2255 @ 2:13 19 s
2266 @ 2:12 21s

Last set form fell apart…

 View workout
12/27/19 15:00.0 3,297m 2:16.4

Drag Factor 107. Bottom of 4
3 Rounds.
2min @ 20.
2min @ 22
1 min @ 24
1:30 min rest

500 m sprint at end 1.59.…

 View workout
12/26/19 19:00.0 4,064m 2:20.2

This was Variable Workout 2. And it was after band Christmas workout 4.
Drag factor 101
I did
3 min 15 strokes 2:34
1 m…

 View workout
12/24/19 48:05.0 10,000m 2:24.2

1st long workout

 View workout
12/23/19 11:40.0 2,500m 2:20.0

1st 2500 after Band/Rope workout

 View workout