Bill Moloney

Log

Date Workout Score Ave Comments Action
08/25/23 20:00 4,065m 2:27.6

Ski for 20
Let’s go ski
Vary stoke rate Every 3 min
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08/21/23 v3:00/r...15 6,093m 2:12.9

Skeleton day 1
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08/21/23 6:00 1,191m 2:31.1

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
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08/20/23 v3:00/r...11 6,890m 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 2:33 200m 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 v4:00/1:59r...5 3,249m 2:27.7

RA47 - 40 minute push pace - 10KW1S3 - RowAlong Community
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08/20/23 10:00 2,059m 2:25.7

Warmups for ten
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08/14/23 v1:00/0:32r...21 4,958m 2:07.0

As the Flywheel Spins Episode 101
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08/14/23 6:00 1,241m 2:25.0

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
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08/13/23 6:00 1,207m 2:29.1

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
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08/13/23 8000m 36:48.6 2:18.0

Easy 8k
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08/13/23 6:00 1,250m 2:24.0

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
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08/07/23 v1000m/1:19r...8 7,000m 2:16.9

Multi-Erg
1k Row
750m Ski
Times 4
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08/07/23 5:00 1,033m 2:25.2

5min Warmup
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08/05/23 v4:00/1:17r...8 8,991m 2:20.1

RA53 - 12min x 3 - 10kW2S3 - RowAlong Community
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07/30/23 v4:00/1:53r...3 7,691m 2:20.4

RA50 - 30mins 20spm - 10KW1S2 - RowAlong Community
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07/30/23 5:00 1,001m 2:29.8

5min Warmup
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07/29/23 v4:00/1:23r...7 11,859m 2:21.6

RA46 - 5 x 10min /90sec - 10KW1S1 - RowAlong Community
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07/24/23 5:00 990m 2:31.5

5min Warmup
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07/24/23 v7:00/2:06r...4 3,694m 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 5:00 973m 2:34.1

5min Warmup
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07/24/23 10:00 1,979m 2:31.5

Warmups for ten
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07/23/23 v5:00/r...46 11,868m 2:31.6

Training Tall 60 min
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07/17/23 5:00 957m 2:36.7

5min Warmup
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07/17/23 8x1:00/1:00r 2,060m 1:56.5

RA 1k plan wk s4
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