Bill Moloney

Log

Date Distance Time Pace Comments Action
08/20/23 2,059m 10:00.0 2:25.7

Warmups for ten
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08/14/23 4,958m 21:00.0 2:07.0

As the Flywheel Spins Episode 101
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08/14/23 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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08/13/23 1,207m 6:00.0 2:29.1

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
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08/13/23 8,000m 36:48.6 2:18.0

Easy 8k
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08/13/23 1,250m 6:00.0 2:24.0

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
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08/07/23 7,000m 50:09.5 2:16.9

Multi-Erg
1k Row
750m Ski
Times 4
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08/07/23 1,033m 5:00.0 2:25.2

5min Warmup
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08/05/23 8,991m 42:00.0 2:20.1

RA53 - 12min x 3 - 10kW2S3 - RowAlong Community
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07/30/23 7,691m 36:00.0 2:20.4

RA50 - 30mins 20spm - 10KW1S2 - RowAlong Community
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07/30/23 1,001m 5:00.0 2:29.8

5min Warmup
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07/29/23 11,859m 56:00.0 2:21.6

RA46 - 5 x 10min /90sec - 10KW1S1 - RowAlong Community
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07/24/23 990m 5:00.0 2:31.5

5min Warmup
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07/24/23 3,694m 16:00.0 2:09.9

RA 7/5/3/1
Hard Effort
7min @ 24 2k+12 2r
5min @2k+9 @26 2r
3min @2k+5 @28. 2r
1min @2k + 2 @30
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07/24/23 973m 5:00.0 2:34.1

5min Warmup
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07/24/23 1,979m 10:00.0 2:31.5

Warmups for ten
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07/23/23 11,868m 1:00:00.0 2:31.6

Training Tall 60 min
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07/17/23 957m 5:00.0 2:36.7

5min Warmup
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07/17/23 2,060m 8:00.0 1:56.5

RA 1k plan wk s4
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07/17/23 2,107m 10:00.0 2:22.3

Warmups for ten
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