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Bill Moloney

Log

Date Workout Score Ave Comments Action
06/25/22 20:30 4,484m 2:17.1

20 Min 30-30
erg.zone

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06/25/22 5:00 944m 2:38.8

5min Warmup
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06/20/22 v250m/5:37r...10 2,500m 2:03.7

10x250 add to Ski and Push-ups
10x250 undefined rest
Same with Ski
Do RBT Push-ups
erg.zone

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06/20/22 v1:00/r...15 1,973m 2:32.0

Build Warmup
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06/19/22 v2000m/r...8 8,000m 2:16.5

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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06/19/22 5:00 1,005m 2:29.2

5min Warmup
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06/16/22 1000m 4:29.2 2:14.6

1K Ski to Combine with Row Workouts
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06/16/22 1000m 4:38.8 2:19.4

1K Ski to Combine with Row Workouts
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06/12/22 1000m 4:32.1 2:16.0

1K Ski to Combine with Row Workouts
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06/12/22 v2000m/r...4 4,000m 2:14.3

2x4000m with Rate Changes
Only showing 1 - 4k so it can be combined with Ski Erg. 4k as follows
2000 @22, 1000 @24, 500 @26,…

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06/12/22 5:00 966m 2:35.2

5min Warmup
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06/05/22 v1000m/5:47r...2 2,000m 2:20.4

Ski Speed today 2x1k 2r
2x1k. With RBT Push-ups before, between and after
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06/05/22 5:00 1,018m 2:27.3

5min Warmup
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06/04/22 30:00 6,603m 2:16.3

DH 1OK just 30 min recovery
Speed play with stroke changes every 5 min. FOR EASY RECOVERY
30 min total @20/24/22/18/24/20
2k…

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05/30/22 2x1000m/2:00r 9:12.5 2:18.1

Ski Speed today 2x1k 2r
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05/30/22 3x1000m/2:00r 12:55.1 2:09.1

Speed today 3x1k 2r
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05/29/22 v1000m/r...12 12,000m 2:18.4

12,000 My Way
3x4000m
22,24,22,24,22. 3r
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05/29/22 5:00 994m 2:30.9

5min Warmup
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05/23/22 2x2000m/3:00r 17:36.7 2:12.0

Crew S Row Portion of 4x2000m
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05/23/22 2x2000m/3:00r 19:13.8 2:24.2

Crew Ski portion of 4x2000m
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05/22/22 v4000m/3:00r...4 10,000m 2:17.4

4k. @18 2k+20. 3r
3k. @20. 2k+18. 3r
2k. @22. 2k+15-16 3r
1k. @24 2k+11-14

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05/22/22 5:00 1,048m 2:23.1 View workout
05/20/22 v5:00/r...5 3,226m 2:19.4 View workout
05/15/22 v21c/5:31r...3 1,031m 2:11.7

20 min AMRAP
21 Cal Row, Ski or Bike
15 Dumbell Press
9 Step ups
MY MODS. RBT MILITARY
RBT SPLIT SQUATS R/L

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05/15/22 6:00 1,160m 2:35.1

1 on 1 off
Get things moving slowly increase

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