Bill Moloney

Log

Date Workout Score Ave Comments Action
01/23/22 3000m 13:57.6 2:19.6 View workout
01/23/22 8:00 1,528m 2:37.0 View workout
01/22/22 v3:00/0:30r...6 6,848m 2:11.4 View workout
01/22/22 5:00 970m 2:34.6 View workout
01/21/22 5:00 1,055m 2:22.1 View workout
01/21/22 v5:00/2:00r...11 5,887m 2:07.3

5 min @18 2r
10x2min 1r

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01/21/22 5:00 1,011m 2:28.3 View workout
01/16/22 3x4:00/1:30r 2,666m 2:15.0

Used after a Row
Mix between speed and endurance
3x4min w/ 1:30r

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01/16/22 v5:00/1:00r...6 3,113m 2:14.9

DF open.

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01/16/22 5:00 998m 2:30.3 View workout
01/15/22 2x4000m/2:00r 36:07.6 2:15.4

2x4000m. @22. DF 110

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01/15/22 5:00 1,009m 2:28.6 View workout
01/09/22 12x1:00/1:00r 2,919m 2:03.3

12x1min 1r. DF open
@22/22/24/24/26/26/28/28/30/30/open/open
Start @2k+10. Then -2 each @change

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01/09/22 10:00 1,958m 2:33.2 View workout
01/09/22 3:11 652m 2:26.6

1 on 1 off
Get things moving slowly increase

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01/08/22 6:00 1,335m 2:14.8

1 on 1 off
Get things moving slowly increase

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01/08/22 2x15:00/2:00r 6,707m 2:14.1 View workout
01/08/22 10:00 1,879m 2:39.6 View workout
01/07/22 2x10:00/2:00r 4,424m 2:15.6

2x10 2r
Open split open rate. Make it anything u want. Great for an add on to a short workout

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01/07/22 2000m 8:02.8 2:00.7

2K Test broken into
4x500m

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01/07/22 10:00 2,117m 2:21.7 View workout
01/02/22 2x15:00/3:00r 6,531m 2:17.8

2x15 3r
@22. @26

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01/02/22 6:00 1,263m 2:22.5

1 on 1 off
Get things moving slowly increase

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01/01/22 6:00 1,334m 2:14.9

1 on 1 off
Get things moving slowly increase

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01/01/22 6:00 1,274m 2:21.2

1 on 1 off
Get things moving slowly increase

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