Bill Moloney

Log

Date Workout Score Ave Comments Action
10/03/22 20:00 4,304m 2:19.4

20 Min 1 min on 1 min easy
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10/03/22 6:00 1,198m 2:30.2

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
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09/25/22 v750m/0:22r...1 750m 2:14.2

750 repeats for RBT
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09/25/22 5000m 22:52.0 2:17.2

5K with Pull-ups
Pull-ups 5K More Pull-ups and maybe finish with 750 ski then go to work
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09/25/22 5:00 987m 2:31.9

5min Warmup
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09/12/22 8000m 37:37.6 2:21.1

Easy 8K before Work Days
Lots of low gears
1k@18, 20, 22, 24. Then repeat
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09/12/22 5:00 1,036m 2:24.7

5min Warmup
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09/04/22 v750m/r...1 765m 2:20.3

750 repeats for RBT
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09/04/22 2x4000m/2:00r 36:25.9 2:16.6

DH 10K 7.3 2x4000m
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09/04/22 5:00 729m 3:25.7

5min Warmup
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08/29/22 v750m/0:50r...1 750m 2:13.8

750 repeats for RBT
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08/29/22 v2000m/r...4 4,000m 2:15.7

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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08/29/22 v2:00/r...4 1,033m 2:25.2

5 min Repeats with Ski Repeats
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08/29/22 v750m/0:07r...1 750m 2:26.7

750 repeats for RBT
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08/28/22 v2:00/r...8 2,205m 2:16.0

5 min Repeats with Ski Repeats
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08/28/22 v2:00/r...4 1,106m 2:15.6

5 min Repeats with Ski Repeats
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08/28/22 5:00 927m 2:41.8

5min Warmup
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08/21/22 v750m/0:57r...1 750m 2:17.7

750 repeats for RBT
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08/21/22 v2000m/r...8 8,000m 2:17.5

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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08/21/22 6:00 1,164m 2:34.6

6 min Warm-Up
1 on 1 off
Get things moving slowly increase
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08/21/22 1000m 4:48.2 2:24.1

1K Ski to Combine with Row Workouts
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08/16/22 v5:00/r...5 3,246m 2:18.6

Short Row Pyramid
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08/15/22 1500m 6:56.8 2:18.9

DH 10k 8.2 2x1500m
2x1500 @39 2k+10 3r
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08/15/22 v0:40/r...40 4,375m 2:17.1

C2 2x10min 40/20 4r
Can do this as a quick hard workout or a recovery workout

2x10 w 4r continue to row during rest
Durin…

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08/14/22 1000m 4:30.0 2:15.0

1K Ski to Combine with Row Workouts
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