Bill Moloney

Log

Date Distance Time Pace Comments Action
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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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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