Bill Moloney

Log

Date Distance Time Pace Comments Action
01/28/20 8,500m 45:00.0 2:38.8

Steady State in Stuart FL. (9X4 min with 1 min rest @22 SPM. Average work time was 2:15

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01/27/20 7,065m 32:23.1 2:17.5 View workout
01/27/20 326m 1:43.4 2:38.5 View workout
01/27/20 9,562m 45:00.0 2:21.1

Steady State 25 then 20

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01/25/20 2,000m 8:11.6 2:02.9

2k Practice by KREW/LiveRowing

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01/20/20 3,738m 16:00.0 2:08.4

Speed intervals in Chattanooga

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01/20/20 1,076m 5:30.0 2:33.3

Warm-ups

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01/19/20 13,242m 1:00:00.0 2:15.9

Long Steady State
4x15min w 2min r
2:17.4 @22
2:16.5 @23
2:15.2 @23
2:14.4 @23

22-24 Stroke change every 2:30<…

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01/18/20 3,000m 12:17.5 2:02.9

3 x1K with warm-up and cool-down

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01/18/20 2,842m 15:04.4 2:39.1

3 x1K with warm-up and cool-down

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01/18/20 587m 3:56.9 3:21.7 View workout
01/18/20 3,000m 12:17.0 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

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01/16/20 7,876m 38:14.2 2:25.6 View workout
01/16/20 7,816m 38:19.0 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 @…

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

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

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

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

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01/13/20 5,425m 25:00.0 2:18.2

Long Steady 25min by KREW/LiveRowing

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01/13/20 5,425m 25:00.0 2:18.2

Long Steady 25min by KREW/LiveRowing

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01/13/20 981m 5:00.0 2:32.9

5min by KREW/LiveRowing

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01/09/20 7,131m 32:00.0 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…

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