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Bill Moloney

Log

Date	Workout	Score	Ave	Type	Comments	Action
04/08/23	7000m	31:45.6	2:16.1	RowErg	DH 10k 7.1 7x1000m 7x1000 @ 20/24/20/28/20/24/20 20. 2k+17. 24. 2k+12. 28 2k+7 No Rest View workout
04/08/23	5:00	1,031m	2:25.4	RowErg	5min Warmup app.erg.zone	View workout
04/03/23	5x5:00/3:00r	5,263m	2:22.5	SkiErg	Medium - 5 x 5 min / 3 min easy - Ski app.erg.zone/w/4TwdGIhPR8eDJ6Vme_Kgyw	View workout
04/02/23	1:05:00	13,017m	2:29.8	RowErg	Episode 99 65 minutes Includes warmup, Drills and Workout Just follow the Podcast app.…	View workout
03/27/23	v4:00/1:00r...10	6,381m	2:21.0	RowErg	As the Flywheel Spins 73 app.erg.zone	View workout
03/27/23	v1:00/r...3	986m	2:41.3	RowErg	Episode 73 work and recovery app.erg.zone	View workout
03/26/23	v2:00/2:00r...5	2,086m	2:52.5	RowErg	WOD - 2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy - Row app.erg.zo…	View workout
03/26/23	5:00	983m	2:32.5	RowErg	5min Warmup app.erg.zone	View workout
03/25/23	v2:00/3:03r...3	1,302m	2:18.2	SkiErg	2 min Repeats to use w RBT app.erg.zone	View workout
03/25/23	v1:00/0:31r...21	4,866m	2:09.4	RowErg	As the Flywheel Spins Episode 101 app.erg.zone	View workout
03/14/23	5x5:00/1:00r	5,485m	2:16.7	RowErg	As The Flywheel Spins Episode 15 5x5 with 1r Increase stroke rates each minute during the 5 min sets View workout
03/14/23	750m	3:38.3	2:25.5	SkiErg	Warmup/ Cooldown 750m app.erg.zone	View workout
03/13/23	750m	3:27.0	2:18.0	SkiErg	Warmup/ Cooldown 750m app.erg.zone	View workout
03/13/23	8000m	36:38.2	2:17.3	RowErg	Easy 8K before Work Days Lots of low gears 1k@18, 20, 22, 24. Then repeat app.erg.zone …	View workout
03/13/23	5:00	903m	2:46.1	RowErg	5min Warmup app.erg.zone	View workout
03/13/23	5:00	308m	8:07.0	RowErg	5min Warmup app.erg.zone	View workout
03/06/23	38:00	6,680m	2:50.6	SkiErg	Episode 7 Ski Workout app.erg.zone	View workout
03/05/23	3x12:00/2:00r	7,482m	2:24.3	RowErg	As the Flywheel Spins Episode 100 36 minutes total. 3x12min 2r app.erg.zone	View workout
03/05/23	5:00	982m	2:32.7	RowErg	5min Warmup app.erg.zone	View workout
02/26/23	v3000m/r...4	8,000m	2:15.9	RowErg	DH 10k 4.5 Distance 8000 as 2 rounds of 3000m @20 2k+17/18 1000m @24 2k+12 app.erg.zone<…	View workout
02/24/23	v0:45/r...24	5,325m	2:15.2	RowErg	As the Flywheel Spins Episode 32 app.erg.zone	View workout
02/20/23	v4:00/1:00r...4	2,242m	2:13.8	RowErg	As the Flywheel Spins episode 83 Pyramid can add SKI app.erg.zone	View workout
02/20/23	v4:00/1:00r...4	2,186m	2:17.2	SkiErg	As the Flywheel Spins episode 83 Pyramid can add SKI app.erg.zone	View workout
02/20/23	5:00	982m	2:32.7	SkiErg	5min Warmup app.erg.zone	View workout
02/19/23	40:00	8,390m	2:23.0	RowErg	As the Flywheel Spins episode 34 Counter Clockwise Power strokes 3,2,1. 2r 12 min Eminem adding Power Strokes EMOM(2) …	View workout

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