Bill Moloney

Log

Date Distance Time Pace Comments Action
12/27/23 40m 0:12.8 2:40.0

DH 10K 5.1
40 min TOTAL as:
15 min @18 2k+19/20
5min @22 2k+15
Repeat a second time no rest
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12/27/23 987m 6:00.0 3:02.3

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
app.erg.zone

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12/26/23 5,200m 23:36.4 2:16.1

SKI WEEK - DAY 1
"Mixed Terrain" - 6KM
30/1/23

1000m - 1min Rest
4x 400m | 0:45s Rest
1000m - 1min Rest<…

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12/26/23 999m 5:00.0 2:30.1

5min Warmup
app.erg.zone

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12/23/23 5,911m 30:00.0 2:32.2

RA 30/30-11
youtu.be/_js7it_ePUU

10 x 1 minute sprints with 2 minute paddles in bet…

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12/23/23 994m 5:00.0 2:30.9

5 minute warmup Stand-alone - RowAlong Community
app.erg.zone/w/291lB5J6TM6sB…

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12/22/23 6,279m 31:53.0 2:23.2

Twin Pyramids
Two 5-1 Pyramids Ski First then Row
app.erg.zone

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12/22/23 6,349m 31:09.0 2:21.7

Twin Pyramids
Two 5-1 Pyramids Ski First then Row
app.erg.zone

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12/16/23 6,656m 30:00.0 2:15.2

As the Flywheel Spins #73
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12/10/23 6,576m 38:00.0 2:53.3

Episode 7 Ski Workout
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12/09/23 6,511m 30:00.0 2:18.2

RA 30/30-10 - RowAlong Community
app.erg.zone/w/YeGQPO5NREiRpTR7Eha_8Q

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12/09/23 805m 4:00.0 2:29.0

RA 30/30 - 4 minute Warm up - RowAlong Community
app.erg.zone/w/427CkF9rSV2t8…

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12/04/23 6,132m 30:00.0 2:26.7

RA 30/30-9 - RowAlong Community
app.erg.zone/w/T64MHjR7TN-g6IxGJQ4_oQ

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12/04/23 986m 5:00.0 2:32.1

5min Warmup
app.erg.zone

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12/02/23 6,534m 30:00.0 2:17.7

RA 30/30-9 - RowAlong Community
app.erg.zone/w/T64MHjR7TN-g6IxGJQ4_oQ

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12/02/23 1,002m 5:00.0 2:29.7

5min Warmup
app.erg.zone

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12/02/23 1,236m 6:00.0 2:25.6

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
app.erg.zone

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11/19/23 5,200m 24:27.6 2:21.1

SKI WEEK - DAY 1
"Mixed Terrain" - 6KM
30/1/23

1000m - 1min Rest
4x 400m | 0:45s Rest
1000m - 1min Rest<…

View workout
11/19/23 986m 5:00.0 2:32.1

5min Warmup
app.erg.zone

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11/18/23 10,000m 46:39.4 2:19.9

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

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