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John Polley

Log

Date Distance Time Pace Comments Action
07/23/22 695m 3:07.4 2:14.8

Sunday *** Maint LIFT 20 sets with ENUF REST —yard 1.0

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07/23/22 1,360m 5:30.1 2:01.3 View workout
07/23/22 3,984m 17:00.0 2:08.0

SATURDAY ***EZ MIX BIKE INDURATE)(see Thursday) & ROW 21.5 500v w T Wintz - row 17:00 19,2:09

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07/22/22 950m 4:01.5 2:07.1 View workout
07/22/22 1,000m 4:18.3 2:09.1 View workout
07/22/22 1,223m 5:00.0 2:02.6 View workout
07/22/22 1,012m 4:19.5 2:08.2 View workout
07/22/22 252m 1:06.4 2:11.7

SECOND EZ ROW 11:30 (after George birthday breakfast)

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07/22/22 1,032m 4:16.6 2:04.3

17s light descends

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07/22/22 6,985m 30:00.0 2:08.8

FRIDAY 59/83 *** LSA 19,2:09.2 95%

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07/21/22 1,178m 5:00.0 2:07.3 View workout
07/21/22 1,027m 4:30.2 2:11.5

THURSDAY *** BIKE 50.2 miles @17.3// 1400 V // row two groove cool down pieces.

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07/19/22 714m 2:58.3 2:04.8

Wednesday *** REST 2.5

Light feet 20s descends

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07/19/22 1,500m 6:45.8 2:15.2

3X500/1:00R: low rate 16,15,14

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07/19/22 8,021m 33:20.4 2:04.6

Hr Humps to 8k

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07/19/22 1,028m 4:22.9 2:07.8

TUESDAY *** warm up then HR HUMPS 144,148,152,156 (-6)/ down 6 (20:206 +2)

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07/18/22 1,049m 4:21.3 2:04.5

20s descends.

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07/18/22 1,463m 6:00.0 2:03.0 View workout
07/18/22 5,820m 25:00.0 2:08.8

MONDAY *** maintenance LIFT & ROW — circuits 25:00/3x500/4 sets between

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07/16/22 2,000m 9:36.2 2:24.0

SUNDAY *** BIKE 42/1200V@17.2. (15w/19no/IndependenceN/11e/19N from Loretto/50e/PintoS/Hame/Dunkirk

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