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Bill Moloney

Log

Date	Workout	Score	Ave	Type	Comments	Action
01/05/25	45:00	9,233m	2:26.2	RowErg	45 Min use with any As the Flywheel Spins Episode 51 was awesome 4x2min no Rest. Drop 5 sec ea @24 2r 45 sec @26 15r. X8…	View workout
12/28/24	v15:00/0:58r...4	12,391m	2:25.2	MultiErg	Quad 5-1 Rev Pyramids Four 5-1 Pyramids Row First then Ski. Repeat again app.erg.zone	View workout
12/22/24	45:00	9,032m	2:29.4	RowErg	45 Min use with any As the Flywheel Spins app.erg.zone	View workout
12/15/24	v2:00/r...33	11,354m	2:25.3	RowErg	60 min 2,2,1 zone 2-3 2 min @ 18 2 min @ 20 1 min @ 26-28 Repeat for total of 12 times. First round warmup my	View workout
12/15/24	v2:00/r...4	957m	3:12.8	RowErg	60 min 2,2,1 zone 2-3 2 min @ 18 2 min @ 20 1 min @ 26-28 Repeat for total of 12 times. First round warmup my	View workout
12/09/24	4x5:00/3:00r	4,088m	2:26.7	SkiErg	Ski with RBT MIX 5 Minute Skis W 3 minute RBT and Recovery app.erg.zone	View workout
12/08/24	3x15:00/3:00r	9,711m	2:19.0	RowErg	Long - 3 x 15 min with rate increase / 3 min easy - C2 Row WOD app.erg.zone/w…	View workout
12/07/24	v0:03/r...9	4,022m	2:29.6	RowErg	45M Z-2 (18-22) warmup Included app.erg.zone	View workout
12/07/24	5:00	982m	2:32.7	RowErg	5min Warmup app.erg.zone	View workout
12/07/24	5:05	873m	2:55.1	SkiErg	Warmup 6min app.erg.zone	View workout
11/29/24	v3:00/r...15	6,523m	2:17.9	RowErg	30 minute 3,2,1 Stroke rate 20 X 3min 24 X 2min 28 X 1min Repeat X 5 app.erg.zone…	View workout
11/29/24	v1:00/r...15	1,981m	2:31.4	RowErg	Build Warmup app.erg.zone	View workout
11/24/24	v5:00/r...9	9,113m	2:28.1	RowErg	45M Z-2 (18-22) warmup Included app.erg.zone	View workout
11/23/24	v25:00/0:53r...2	9,023m	2:29.5	MultiErg	45 Min Row/Ski Multi app.erg.zone	View workout
11/17/24	v3:00/r...15	6,285m	2:23.1	RowErg	30 minute 3,2,1 Stroke rate 20 X 3min 24 X 2min 28 X 1min Repeat X 5 app.erg.zone…	View workout
11/11/24	v1:00/r...15	5,910m	2:17.0	RowErg	As the Flywheel Spins Episode 95 30 minutes. - 3 pyramids of 9 minutes each . INCREASE POWER with each set during the 9minute round…	View workout
11/09/24	v25:00/1:52r...2	9,332m	2:24.6	MultiErg	45 Min Row/Ski Multi app.erg.zone	View workout
11/04/24	v2:00/r...33	11,662m	2:21.4	RowErg	60 min 2,2,1 zone 2-3 2 min @ 18 2 min @ 20 1 min @ 26-28 Repeat for total of 12 times. First round warmup my	View workout
11/04/24	v2:00/r...3	918m	2:43.3	RowErg	60 min 2,2,1 zone 2-3 2 min @ 18 2 min @ 20 1 min @ 26-28 Repeat for total of 12 times. First round warmup	View workout
11/02/24	v3:00/r...15	6,518m	2:18.0	RowErg	30 minute 3,2,1 Stroke rate 20 X 3min 24 X 2min 28 X 1min Repeat X 5 app.erg.zone…	View workout
10/28/24	v25:00/1:01r...2	9,128m	2:27.8	MultiErg	45 Min Row/Ski Multi app.erg.zone	View workout
10/21/24	v5:00/r...22	6,322m	2:22.3	RowErg	Skelton day 2 Ski 30 Minutes app.erg.zone	View workout
10/19/24	v5:00/0:40r...12	12,569m	2:23.0	RowErg	X-2 60 MIN Z-2 Get Fit - Row 13 - 6 x 5 mins Remember, this isn't a performance plan. It's a fitness plan. Keep the inten…	View workout
10/14/24	30:00	6,307m	2:22.6	RowErg	As the Flywheel Spins Episode 93 30 Minutes total 4x7.5 minutes Power pieces 15 sec, 30sec. 45 sec then 1 min Doub…	View workout
10/07/24	v4:00/r...12	6,109m	2:27.3	SkiErg	Ski 4321 X 3 Intervals with increasing intensity app.erg.zone	View workout

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