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Bill Moloney

Log

Date Workout Score Ave Comments Action
02/01/23 v6:00/3:00r...6 12,746m 2:21.2

As the Flywheel Spins Episode 56 Bike erg
Using WATTS. 80-90 RPM
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01/31/23 5:00 2,201m 2:16.3

As the Flywheel spins episode 87 skill
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01/31/23 5x4:00/2:00r 4,515m 2:12.8

As the Flywheel spins episode 87 part 2
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01/31/23 5x2:00/1:00r 2,236m 2:14.1

As the Flywheel spins episode 87
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01/30/23 30:00 6,467m 2:19.1

As the Flywheel Spins 30 x 1 min no r
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01/30/23 v1000m/r...6 1,585m 2:21.6

Part 1 Warm-up for Xmas
It is very personal, what one needs to be ready to train. We suggest the following. 1km in about 22-22 SPM a…

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01/29/23 v4:00/1:00r...4 2,285m 2:11.2

As the Flywheel Spins episode 83 Pyramid can add SKI
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01/29/23 v4:00/1:00r...4 2,138m 2:20.3

As the Flywheel Spins episode 83 Pyramid can add SKI
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01/29/23 v4:00/1:00r...4 2,304m 2:10.2

As the Flywheel Spins episode 83 Pyramid can add SKI
app.erg.zone

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01/28/23 v1:00/r...15 7,689m 2:16.5

Episode 73 work and recovery
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01/28/23 5:00 887m 2:49.1

5min Warmup
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01/23/23 v500m/6:34r...4 2,000m 2:15.2

WOD - ski portion 500m/ with two minutes rest.
Intervals of 500m, 1000m, 500m, 1000m, 500m with two minutes rest between each interva…

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01/23/23 v1000m/r...6 1,575m 2:22.5

Part 1 Warm-up for Xmas
It is very personal, what one needs to be ready to train. We suggest the following. 1km in about 22-22 SPM a…

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01/22/23 30:00 6,402m 2:20.5

Straight 30 for as the flywheel spins
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01/22/23 v1000m/r...6 1,576m 2:23.4

Part 1 Warm-up for Xmas
It is very personal, what one needs to be ready to train. We suggest the following. 1km in about 22-22 SPM a…

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01/15/23 24:00 4,654m 2:34.7

As the Flywheel Spins episode 58
Quick Sunday Getaway 25 min
6x4a total warmups included
ap…

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01/14/23 v2000m/r...8 8,000m 2:16.6

Actual 2x4000m with Rate Changes
4k as follows
2000 @22, 1000 @24, 500 @26, 500 @28.
Then 4r and second 4k. But I will d…

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01/14/23 v1000m/r...6 1,581m 2:20.5

Part 1 Warm-up for Xmas
It is very personal, what one needs to be ready to train. We suggest the following. 1km in about 22-22 SPM a…

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01/08/23 30:00 6,343m 2:21.8

30 Min No Brainer
30 min with 10 hard strokes every 500m
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01/08/23 8:00 1,485m 2:41.6

DH 5K 8 min Warm-Up
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01/06/23 30:00 6,402m 2:20.5

Part 2 - 3rd December workout - Rojabo Xmas workouts
app.erg.zone/w/1NzDgQTDS…

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01/06/23 v1000m/r...6 1,546m 2:29.5

Part 1 Warm-up for Xmas - Rojabo Xmas workouts
app.erg.zone/w/DSACCEJ-TbumbYw…

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01/05/23 5:00 938m 2:39.9

Part 3 - Cooldown - Rojabo Xmas workouts
app.erg.zone/w/f-ZGqba_QCuXTzFewRDXR…

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01/05/23 v10:00/r...4 6,893m 2:19.2

Part 2 - 2nd December workout - Rojabo Xmas workouts
app.erg.zone/w/-XZ8NbzdT…

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01/05/23 v0m/r...6 70m 2:12.1

Part 1 Warm-up for Xmas - Rojabo Xmas workouts
app.erg.zone/w/da5a-v8MTxmiuAc…

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