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Oct 16 Starting Your Workout: Warming-Up 
Oct 15 Six Tips for Staying Consistent, Building Resiliency, and Gaining Motivation
Sep 13 Strength and Fitness: The 401K for Your Body
Sep 12 Concept2’s Dan Brooks' Endurance Coastal Row: The Blackburn Challenge 2024

Bill Moloney

Log

Date Distance Time Pace Comments Action
03/06/20 8,678m 40:00.0 2:18.2

2x20 1:30r 2:18@20-21

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03/05/20 3,417m 15:00.0 2:11.6 View workout
03/05/20 3,417m 15:00.0 2:11.6

25SPM. 2:11.6

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03/01/20 4,273m 20:00.0 2:20.4

Recovery Row by KREW/LiveRowing

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02/29/20 10,000m 44:08.9 2:12.4

10 x 1,000m by KREW/LiveRowing

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02/28/20 10,716m 48:00.0 2:14.3

Power Row 4x12 min @22 with 2 min r by KREW/LiveRowing

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02/27/20 9,738m 45:00.0 2:18.6

9 x 5:00 by KREW/LiveRowing

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02/23/20 7,136m 32:00.0 2:14.5

finish by KREW/LiveRowing

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02/22/20 4,000m 17:58.8 2:14.8

4k by KREW/LiveRowing

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02/22/20 4,182m 19:00.0 2:16.2

19 min by KREW/LiveRowing

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02/22/20 4,000m 18:16.2 2:17.0

4k by KREW/LiveRowing

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02/19/20 11,720m 1:00:00.0 2:33.5

3sets of 20minutes at a stroke Rate of 22 in Jacksonville FL using my non-favorite Matrix Rowers. Oh well at least got the work in

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02/16/20 7,500m 33:05.1 2:12.3

Did 2 hard 500m during this workout. Both were 1:56 Steady First then some Speed and finish with Form work by KREW/LiveRowing

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02/15/20 10,000m 44:40.0 2:14.0

2x5000@26

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02/14/20 9,986m 45:00.0 2:15.1

3x15min w 3r. Stroke 22-24 by KREW/LiveRowing

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02/13/20 9,407m 48:00.0 2:33.0

4x12 min. Steady State Row in Jacksonville Florida. Nice and easy working on form

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02/12/20 8,900m 45:00.0 2:31.6

Indoor Steady State Row in Jacksonville FL. 45min in two segments, (25,20). Stroke Rate 22&24 w changes every 4 minutes.

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02/08/20 2,000m 8:05.0 2:01.2

Tennessee State Indoor Championship

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02/04/20 8,501m 40:00.0 2:21.1

Recovery Row. 40 Minutes Steady State in Stuart Fl

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02/03/20 6,088m 30:06.2 2:28.3 View workout