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John Polley

Log

Date Distance Time Pace Comments Action
11/19/24 8,012m 35:23.3 2:12.5 View workout
11/19/24 1,218m 5:24.7 2:13.2 View workout
11/19/24 1,034m 4:35.1 2:13.0

TUESDAY 12k ROW CLASS 4x10:00 (odd differences)

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11/17/24 1,021m 4:42.1 2:18.1

MONDAY LIFT 26 sets (no triceps, only 2 back)
Cool down 16,2:20

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11/17/24 259m 1:10.2 2:15.5 View workout
11/17/24 1,500m 6:05.3 2:01.7

3x500/1:30 23,22,21 (113-148

 View workout
11/17/24 770m 3:39.2 2:22.3 View workout
11/17/24 682m 3:00.0 2:11.9

17,2:12

 View workout
11/17/24 673m 3:00.0 2:13.7

17,2:14

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11/17/24 603m 2:44.9 2:16.7 View workout
11/17/24 5,780m 25:00.0 2:09.7

SUNDAY steady state 11,300
19,2:11.5 (152) with 32s/5min (21,2:06)

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11/15/24 425m 1:58.5 2:19.4

SATURDAY REST 2.5 WALK 30’

 View workout
11/15/24 381m 1:41.8 2:13.5 View workout
11/15/24 517m 2:20.3 2:15.6 View workout
11/15/24 532m 2:26.0 2:17.2

Cool down 17,2:17(134 cap

 View workout
11/15/24 506m 2:00.0 1:58.5

25.5(147

 View workout
11/15/24 479m 2:00.0 2:05.2

22,(145

 View workout
11/15/24 1,152m 4:54.7 2:07.9 View workout
11/15/24 1,142m 5:00.0 2:11.3

19(143

 View workout
11/15/24 3,868m 17:00.0 2:11.8

FRIDAY steady state ROW 18.6,2:12 (143)(TGP 95%)

B. PM WALK 30’ @3.5

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