John Polley

Log

Date Distance Time Pace Comments Action
10/26/24 4,600m 19:37.0 2:07.9

SATURDAY LIFT (back, Abs, AD, arms) ROW 2k warm up, then 500s and SAW

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10/25/24 404m 1:49.3 2:15.2 View workout
10/25/24 350m 1:30.0 2:08.5 View workout
10/25/24 700m 3:00.0 2:08.5 View workout
10/25/24 583m 2:34.5 2:12.5 View workout
10/25/24 466m 2:00.0 2:08.7 View workout
10/25/24 2,015m 8:40.6 2:09.1

FRIDAY LIFT SH & CH 10 setss as BOX 2 4w 4500
TRAVEL TO DTW

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10/24/24 271m 1:12.7 2:14.1 View workout
10/24/24 1,109m 5:00.0 2:15.2

Cool down 17,2:16

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10/24/24 465m 2:00.0 2:09.0

16,2:09

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10/24/24 264m 1:00.0 1:53.6

HSR Pwc 27,1:54

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10/24/24 472m 2:00.0 2:07.1

18,2:07.2

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10/24/24 493m 2:00.0 2:01.7

22 2:017 149

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10/24/24 1,514m 6:37.7 2:11.3

40s SAW

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10/24/24 714m 3:00.0 2:06.0

Ez 3@20,2:06

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10/24/24 3,950m 17:00.0 2:09.1

THURSDAY ROW 17 @19,2:11.5 10-15s/3:30 EZ (148)

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10/22/24 484m 2:00.0 2:03.9

WEDNESDAY WALK 57’ cargill REST 4.0

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10/22/24 925m 4:00.0 2:09.7 View workout
10/22/24 253m 1:06.1 2:10.6 View workout
10/22/24 1,392m 6:00.0 2:09.3 View workout