Bill Moloney

Log

Date Distance Time Pace Comments Action
10/07/23 996m 5:00.0 2:30.6

5min Warmup
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10/03/23 3,268m 15:00.0 2:17.6

Quick 15 min descending Pyramid
5 min to 1 minutes
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10/03/23 1,018m 5:00.0 2:27.3

5min Warmup
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09/24/23 6,364m 30:57.0 2:21.3

Twin Pyramids
Two 5-1 Pyramids Ski First then Row
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09/08/23 4,266m 20:00.0 2:20.6

Quick 20 low gears
After RBT Workout
5x4 alt 18,20
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09/04/23 4,860m 31:06.7 2:11.4

W.O.W. [Short] - 5/3
5/3/23
MULTI ERG
From Engine Room

This week's [Short] workout is a Multi Erg Calorie Ladder…

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09/04/23 1,044m 5:00.0 2:23.6

5min Warmup
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09/03/23 8,182m 40:00.0 2:26.6

Row along 40 minutes
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09/03/23 1,022m 5:00.0 2:26.7

5min Warmup
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09/02/23 1,185m 5:10.0 2:10.8

10 MIN 30/30
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09/02/23 1,155m 5:00.0 2:09.8

10 Min Ski 30-30
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09/02/23 97m 0:30.0 2:34.6

10 Min Ski 30-30
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09/02/23 1,020m 5:00.0 2:27.0

5min Warmup
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08/25/23 3,000m 13:33.9 2:15.6

Just 3000 - After a Ski
Just 3k after a ski
Medium Effort
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08/25/23 4,065m 20:00.0 2:27.6

Ski for 20
Let’s go ski
Vary stoke rate Every 3 min
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08/21/23 6,093m 27:00.0 2:12.9

Skeleton day 1
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08/21/23 1,191m 6:00.0 2:31.1

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
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08/20/23 6,890m 32:00.0 2:19.3

RA49 - DUP 2 x 15min - 10kW2S1
10kW2S1 - youtu.be/8frt-fHlNXk

You don’t have…

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08/20/23 200m 2:33.6 6:24.0

RA49 - DUP 2 x 15min - 10kW2S1
10kW2S1 - youtu.be/8frt-fHlNXk

You don’t have…

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08/20/23 3,249m 16:00.0 2:27.7

RA47 - 40 minute push pace - 10KW1S3 - RowAlong Community
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