Bill Moloney

Log

Date Workout Score Ave Comments Action
12/31/21 v1500m/8:12r...3 3,000m 2:14.8

Step Down Distance
Switch between Rower and Ski Erg as fast as possible

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12/31/21 v2000m/10:00r...1 2,000m 2:17.9

Step Down Distance
Switch between Rower and Ski Erg as fast as possible

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12/26/21 12x250m/0:45r 12:52.7 2:08.7

12x250m. r45sec

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12/25/21 5000m 21:20.4 2:08.0

TEST DAY
5000m

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12/25/21 8:00 1,734m 2:18.4 View workout
12/24/21 3x2000m/1:30r 27:23.1 2:16.9

3x2000
r1:30
@20. 5K+8

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12/24/21 8:00 1,746m 2:17.4 View workout
12/23/21 6x1000m/1:00r 24:50.1 2:04.1 View workout
12/23/21 8:00 1,631m 2:27.1 View workout
12/22/21 v500m/r...8 6,000m 2:18.2 View workout
12/22/21 8:00 1,481m 2:42.0 View workout
12/20/21 5x1250m/3:00r 25:46.6 2:03.7

5x1250 m. r3
5K-5/6
DF & @. Open

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12/20/21 10:00 2,106m 2:22.4 View workout
12/18/21 8x750m/1:00r 25:18.0 2:06.5

8x 750 w 1r. @26
5K pace

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12/18/21 6:00 1,194m 2:30.7

1 on 1 off
Get things moving slowly increase

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12/12/21 v2500m/6:19r...2 5,000m 2:08.1 View workout
12/12/21 10:00 2,019m 2:28.5 View workout
12/11/21 4x2500m/3:00r 44:09.9 2:12.4

4x2500. R3
5K+4
5K+2
@26, 26, @28, @28 mm

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12/10/21 7000m 31:29.6 2:14.9

18-26. Changes on K
It for 5K +5-9

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12/05/21 20:00 4,171m 2:23.8

1 on 1 off
Get things moving slowly increase

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12/04/21 2x2500m/3:00r 21:50.3 2:11.0

Supposed to be
4x2500. R3
5K+4
5K+2
@26, 26, @28, @28

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12/04/21 6:00 1,266m 2:22.1

1 on 1 off
Get things moving slowly increase

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12/03/21 27:00 5,842m 2:18.6

27 min. DF and @ open
1 min 5K+6
1 min 5K
1 min easy
Continuous

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11/28/21 32:14 7,020m 2:17.7

7000m by going 1 min Soft. Then 1 min Hard until 7000 is reached

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11/27/21 8x750m/1:00r 25:46.9 2:08.9

8x 750 w 1r. @26
5K pace

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