Bill Moloney

Log

Date Workout Score Ave Comments Action
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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11/27/21 8:00 1,545m 2:35.3 View workout
11/24/21 v1:00/r...35 7,004m 2:29.9 View workout
11/22/21 3x3000m/3:00r 42:08.0 2:20.4

3x3k r3
@ 18. 20. 22
Pace. 5K +10. +8. +6

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11/21/21 v2000m/r...5 6,000m 2:13.1 View workout
11/21/21 8:00 1,552m 2:34.6 View workout
11/21/21 750m 3:22.5 2:15.0 View workout
11/14/21 27:00 5,724m 2:21.5

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

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11/13/21 750m 3:30.4 2:20.2 View workout
11/13/21 3x2500m/3:00r 33:54.5 2:15.6

3x2500 @20, 24, 28. R3
5K +12
5K+8
5K+4

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11/03/21 750m 3:11.4 2:07.6 View workout
11/03/21 4000m 18:36.9 2:19.6

4k @18
5K+14

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10/31/21 v15:00/3:10r...3 6,818m 2:12.0

15 min, 10min, 5min
5K+4, 5K+2, 5k
@open. DF Open

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10/30/21 3x2000m/3:00r 25:40.0 2:08.3

3 x 2000m @26. R3
5K split (2:09)

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10/30/21 750m 3:23.5 2:15.6 View workout
10/29/21 12x500m/1:00r 24:30.7 2:02.5

12x. 500m. 1r
DF OPEN
@28

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10/29/21 4:28 880m 2:32.5 View workout
10/26/21 v5000m/4:43r...2 10,000m 2:17.3 View workout
10/23/21 2x3000m/6:00r 26:29.6 2:12.4 View workout
10/23/21 8:00 1,649m 2:25.5 View workout
10/22/21 750m 3:26.2 2:17.4 View workout
10/22/21 2x2000m/4:00r 16:56.4 2:07.0

4x2k
5K-2 or 3
@26 r4. DF Open

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