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Sep 13 Strength and Fitness: The 401K for Your Body
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John Polley

Log

Date Distance Time Pace Comments Action
05/20/22 765m 3:00.0 1:57.6

25,1.59

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05/20/22 1,234m 5:00.0 2:01.5

23,2:03

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05/20/22 1,937m 8:00.0 2:03.9

22+,2:04.5

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05/20/22 2,345m 10:00.0 2:07.9

FRIDAY *** Light Feet 20+,2:09

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05/19/22 4,200m 17:30.0 2:05.0

THURSDAY *** LIFT @Y 23 & Row 6,3,2,3,2warm up 6:00 @20,06–3Sh, 3Scaps, 2Lats, , 7chest, 1Abd, 2Ad, 2 triceps, 1 bicep

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05/18/22 1,111m 4:43.6 2:07.6 View workout
05/18/22 434m 2:00.0 2:18.2

12:2:19

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05/18/22 669m 3:00.0 2:14.5

14,2:15

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05/18/22 901m 4:00.0 2:13.1

15,2:14

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05/18/22 1,364m 6:00.0 2:11.9

26,2:12

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05/18/22 1,846m 8:00.0 2:10.0

18,2:10

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05/18/22 1,023m 4:28.6 2:11.2

WEDNESDAY *** stroke control ez

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05/17/22 1,500m 6:21.1 2:07.0 View workout
05/17/22 431m 1:39.8 1:55.7 View workout
05/17/22 506m 2:00.0 1:58.5 View workout
05/17/22 746m 3:00.0 2:00.6 View workout
05/17/22 1,221m 5:00.0 2:02.8

22,2:03

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05/17/22 6,516m 27:09.5 2:05.0

TUESDAY ***HR TEMPO TEST 144 max- 21,2:04.8. ( compare birthday row @20,2:06)

MONDAY REST4

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05/14/22 461m 2:00.0 2:10.1

SUNDAY -LIFT @ Y in La Crosse 30 sets: 11 back, chest, shoulders, 2abd, AD, side planks & shRolls

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05/14/22 934m 4:00.0 2:08.4 View workout