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John Polley

Log

Date Workout Score Ave Comments Action
12/02/25 2:00.0 475m 2:06.3

THURSDAY BOX 11// LIFT 11 (AnteriorDelts/FARMERS/. Preach/ /Scap)
19 mid lift

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12/02/25 3:00.0 650m 2:18.4

Ez

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12/02/25 12:48.0 3,000m 2:08.0

6x500 & 19 2:10 …2:06.8

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12/02/25 4:22.5 1,000m 2:11.2

TUESDAY LIFT 19 Legs & back (3 ad,2 ABD, 3 hams, 4 LATS, 3 SCAPS, 2 NCR SS biceps , 1 cable benchP & flys)

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11/28/25 10:45.0 2,500m 2:09.0

MONDAy Hike 4.5/740V
SUNDAY REST 4
SATURDAY SEDONA 4.7 800V
FRIDAY LIFT25, row 1k, 3x500 rate 19
3 hams, 1 Ad, 2 SCAPS, 3…

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11/25/25 2:20.0 600m 1:56.6

Thanksgiving HK 6 AZ/800 V
WEDNESDAY HIKE AZ 4 miles/500v
Round Up

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11/25/25 2:00.0 488m 2:02.9

21, 2,04.5
3 hams, 3 Ads, 4 SCAPS, 3 ANT delts, 3 flys, militaryPress, 3 LATS, 2 RevC, 3 hammers

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11/25/25 10:45.0 2,500m 2:09.0

2s 19,2,10-2:09-2:07- 20, 2:04.5- 19,2:10

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11/25/25 4:38.0 1,066m 2:10.3

TUESDAY warm up LIFT 24
18-19,2:13

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11/21/25 0:01.0 4m 2:05.0

MONDAY 3.75 hill repeats
SUNDAY 52’ DYG. REST 3.0
SATURDAY 7 miles SEDONA
FRIDAY 3 mile SEDONA

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11/20/25 2:00 467m 2:08.4 View workout
11/20/25 1000m 4:28.0 2:14.0

THURSDAY TRAVEL TO PHX
lift10, bBOX 10, ROW 1500
warm up/ BOX 10/ 19,2:09/ 3 dbRows/ 2 revC/ 2 hammer/ 2 preacher/ Hammer

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11/17/25 1:22 303m 2:15.4

WEDNESDAY WALK 3.9
TUESDAY LIFT18 & BOX 6
3 militaryPress/ 2 Farmers/ 3 AntDelts/ 2 LatD/ 2 ShRolls/ 1 Scap/ 3 Ncrunch/ 4 sla…

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11/17/25 1:34 352m 2:14.6 View workout
11/17/25 2:00 485m 2:03.7

21,2:03.7

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11/17/25 2:11 492m 2:13.6 View workout
11/17/25 1:52 417m 2:15.0 View workout
11/17/25 2:00 482m 2:04.4

20,2:04.5

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11/17/25 2:00 479m 2:05.2

20 2:05.2

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11/17/25 2:00 471m 2:07.3

19 2:07.3

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11/17/25 2:00 467m 2:08.4

19 2:08.4

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11/17/25 2:00 462m 2:09.8

18.5 2:10

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11/17/25 2:00 458m 2:11.0

Low rate 19,2:11 & faster

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11/17/25 1:43 331m 2:35.7

MONDAY ROW & LIFT 19
4ads, 2ABD, 3 dips, 3 LATS, 4 HAMS, 2 cable benchP flyups, 2 biceps

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11/15/25 2:00 430m 2:19.5

SUNDAY WALK 4.0
14,2:19

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