Bill Moloney

Log

Date Workout Score Ave Comments Action
03/18/22 v2000m/2:00r...2 2,000m 2:31.7

2k @18. 2k+20
3k @28. 2k+10
2k. @18. 2k+20

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03/18/22 922m 1:53.4 1:01.4

2k @18. 2k+20
3k @28. 2k+10
2k. @18. 2k+20

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03/18/22 5:00 922m 2:42.6 View workout
03/17/22 v16:00/2:30r...4 6,715m 2:14.0

16 m @18 2k+18
8m. @22. 2k+14
4m. @26. 2k +7
2m. @30. 2k+1

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03/17/22 6:00 1,145m 2:37.2

1 on 1 off
Get things moving slowly increase

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03/14/22 3x2750m/3:00r 36:37.0 2:13.1

3x2750. 3r
@22, 24, 26. 2k+ 15/13/11

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03/13/22 5000m 23:02.8 2:18.2 View workout
03/09/22 30:00 6,549m 2:17.4

Speed play with stroke changes every 5 min. FOR EASY RECOVERY
30 min total @20/24/22/18/24/20
2k+: 18/14/16/18/14/18

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03/09/22 750m 3:43.3 2:28.8 View workout
03/08/22 5:00 867m 2:53.0 View workout
03/08/22 10:00 2,203m 2:16.1 View workout
03/08/22 2000m 8:56.7 2:14.1

Let’s Ski a 2k!!

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03/08/22 10:00 2,218m 2:15.2 View workout
03/08/22 6:00 1,181m 2:32.4

1 on 1 off
Get things moving slowly increase

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03/05/22 8750m 39:15.1 2:14.5

8750 in 1250 segments
22, 24, 22, 28, 22, 24, 22
+16, 14, 9

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03/05/22 5:00 938m 2:39.9 View workout
03/04/22 v5:00/r...10 6,516m 2:18.1

5 minutes @ 20. 2k+16
1 min @32. 2k
Rest 90 sec between each piece

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03/04/22 6:00 1,133m 2:38.8

1 on 1 off
Get things moving slowly increase

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02/28/22 3x750m/1:00r 10:09.8 2:15.5

3x750 1r

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02/28/22 v2:00/1:00r...12 3,037m 1:58.5

3 rounds
2:00min @26 2k+8 1r
1 min @28 2k+5. 30 sec R
2x 30 sec MAX. 2r

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02/28/22 5:00 979m 2:33.2 View workout
02/27/22 v1:40/0:20r...9 3,327m 2:15.2 View workout
02/27/22 2x12:00/2:00r 5,210m 2:18.1

2x12 min @20 as:
12 min @20 2k +18 2r
12 min @20 2k + 16

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02/27/22 5:00 936m 2:40.2 View workout
02/26/22 5:00 1,061m 2:21.3 View workout