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May 10 It's Time to Learn to Row!
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John Polley

Log

Date Distance Time Pace Comments Action
03/08/24 491m 2:00.0 2:02.1

21.2:02.5

 View workout
03/08/24 503m 2:00.0 1:59.2

23,1:59.5

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03/08/24 743m 3:00.0 2:01.1

15s/1:30 base 22,2:03

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03/08/24 1,442m 6:00.0 2:04.8

2m BUILDS (base: 19,2:09 17s

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03/08/24 2,627m 11:00.0 2:05.6

FRIDAY ROW 11,6,3,2s
3m BUILDS (base: 19,2:09–30,25,20,17s

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03/06/24 492m 2:00.0 2:01.9

Thursday REST 1

20,2:02

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03/06/24 2,390m 10:00.0 2:05.5

WEDNESDAY LIFT 22 sets
3m BUILDS (base: 19,2:09 20s
3 SCAPS,3 clP, 3 add, 2 abd, 1 Lat, 2 cableFlys, 2 AnteriorDelts, 3 biceps,…

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03/06/24 240m 0:59.0 2:02.9

Cool down

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03/04/24 255m 1:07.4 2:12.1

TUESDAY WALK52/dyg

Cool down

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03/04/24 500m 2:00.0 2:00.0

FS to 22,2:02

 View workout
03/04/24 712m 3:00.0 2:06.4

19,2:06.4

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03/04/24 939m 4:00.0 2:07.7

18.5, 2:07.7

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03/04/24 1,178m 5:00.0 2:07.3

19,2:07.3

 View workout
03/04/24 1,416m 6:00.0 2:07.1

MONDAY LT ROW&LIFT 6/6-5/5-4:4-3/3-2/2+2
22 sets, 5K

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03/03/24 286m 1:10.9 2:03.9 View workout
03/03/24 429m 1:53.4 2:12.1 View workout
03/03/24 455m 2:00.0 2:11.8

14,2:13

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03/03/24 496m 2:06.8 2:07.8 View workout
03/03/24 513m 2:00.0 1:56.9

25,, 1:57

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03/03/24 750m 3:00.0 2:00.0

23,:200

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