Bill Moloney

Log

Date Distance Time Pace Comments Action
11/18/23 1,231m 6:00.0 2:26.2

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
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11/13/23 6,494m 30:00.0 2:18.5

RA 30/30-5 - RowAlong Community
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11/13/23 1,035m 5:00.0 2:24.9

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

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11/12/23 6,449m 31:42.0 2:19.5

Twin Pyramids
Two 5-1 Pyramids Ski First then Row
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11/12/23 1,241m 6:00.0 2:25.0

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
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11/11/23 6,592m 30:00.0 2:16.5

RA 30/30-1 - RowAlong Community
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11/11/23 1,264m 6:00.0 2:22.4

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
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11/08/23 7,854m 36:00.0 2:17.5

Row along 1k wk4s2
3x12 min 90sec r @20 2k+18
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11/08/23 1,233m 6:00.0 2:25.9

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
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11/05/23 5,000m 21:49.6 2:10.9

10 X 500 W 1r
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11/05/23 1,026m 5:00.0 2:26.1

5min Warmup
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10/30/23 5,304m 24:00.0 2:15.7

Medium - 6 x 4 min / 1 min easy - Row
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10/29/23 5,000m 21:47.7 2:10.7

WOD - 2000/1500/1000/500m with three minutes rest - Row
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10/23/23 4,128m 19:00.0 2:18.0

As the Flywheel Spins Episode 98 Pyramids
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10/23/23 1,179m 6:00.0 2:32.6

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
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10/22/23 6,491m 30:00.0 2:18.6

DH 1OK just 30 min recovery
Speed play with stroke changes every 5 min. FOR EASY RECOVERY
30 min total @20/24/22/18/24/20
2k…

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10/22/23 1,244m 6:00.0 2:24.6

Warmup 6min
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10/16/23 4,745m 21:00.0 2:12.7

As the Flywheel Spins Episode 27
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10/08/23 9,416m 52:18.0 2:23.2

Triple Pyramids
Two 5-1 Pyramids Ski First then Row then Ski again
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10/07/23 8,395m 40:00.0 2:22.9

Row along 40 minutes
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