Bill Moloney

Log

Date Distance Time Pace Comments Action
01/08/20 10,000m 52:30.0 2:37.5

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

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

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

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01/06/20 5,813m 27:30.0 2:21.9 View workout
01/06/20 5,292m 25:00.0 2:21.7 View workout
01/04/20 6,000m 26:34.0 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…

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01/03/20 3,583m 16:00.0 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

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01/02/20 3,406m 15:48.1 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

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01/02/20 2,130m 10:00.0 2:20.8

30 SECONDS HARD - 30 SECONDS SOFT Drag 116

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01/02/20 517m 2:58.4 2:52.5

warmup

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12/31/19 8,564m 40:00.0 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…

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12/28/19 6,726m 30:00.0 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…

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12/27/19 3,297m 15:00.0 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.…

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12/26/19 4,064m 19:00.0 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…

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

1st long workout

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

1st 2500 after Band/Rope workout

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12/13/19 5,000m 23:24.0 2:20.4

1st 5000

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