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John Polley

Log

Date	Workout	Score	Ave	Type	Comments	Action
10/16/22	8:00	1,862m	2:08.8	RowErg		View workout
10/16/22	10:00	2,335m	2:08.4	RowErg	SUNDAY *** ROW & LIFT Ns 1:00 30r/17sets: 2bc 1revC 3triceps 2mp 2AnteriorDelts 2slants 1xlcurls 1xAbd 1x30dBp 2x15d1ABP	View workout
10/14/22	391m	1:42.4	2:10.9	RowErg	Saturday *** SPIN CLASS 82/170W= base 14,2:12 low rate cool down	View workout
10/14/22	4:00	969m	2:03.8	RowErg	BOX1 ST3 BOX1 ST3 BOX1 20’2:04.5	View workout
10/14/22	5:00	1,204m	2:04.5	RowErg	BOX1 ST3 BOX1 19,2:05	View workout
10/14/22	6:00	1,429m	2:05.9	RowErg	BOX1 ST3 BOX1 18, 2:06	View workout
10/14/22	17:17	4,024m	2:08.8	RowErg	FRIDAY *** ROW BOX7 STAIRS Target Play to 19,2,07-8	View workout
10/13/22	818m	3:15.4	1:59.4	RowErg	SIV 800 cool down	View workout
10/13/22	v500m/2:29r...4	2,000m	1:49.6	RowErg	5 X500/rHR 100-105 — base 27,1:51	View workout
10/13/22	506m	2:01.6	2:00.1	RowErg		View workout
10/13/22	10:08	2,537m	1:59.9	RowErg	SIV hard. Warm up 10:00 @ 1:58.3 hr 151 (23,1:59.5 cruise)	View workout
10/13/22	2:22.0	600m	1:58.3	RowErg	THURSDAY *** warm up FAILED TT (30 MIN) LESSONS: 1) no sleep pill; 2) need more 500 SIV “uncomfortable” work ( builds are for…	View workout
10/10/22	787m	3:31.3	2:14.2	RowErg	WEDNESDAY * REST 2.5 TUESDAY * LIFT @ Y: 26 sets: 6 sh, 3 ch, 2scaps, 3lats, abductors, 2adductors, 1ab,3 bicep,3trceps,1BandB…	View workout
10/10/22	30:00	7,230m	2:04.4	RowErg	MONDAY *** ROW 17s pop BUILDS (on 2:50 song) @ 24, 54 — 26-7,1:52	View workout
10/08/22	720m	2:52.2	1:59.5	RowErg	SUNDAY *** BIKE 24 COLD 17.7	View workout
10/08/22	3:08	739m	2:07.6	RowErg		View workout
10/08/22	1:30	409m	1:50.0	RowErg	27,1:50	View workout
10/08/22	2:00	528m	1:53.6	RowErg	24,1:55	View workout
10/08/22	3:00	770m	1:56.8	RowErg	23,1:58	View workout
10/08/22	4:00	1,009m	1:58.9	RowErg	22,2:01	View workout
10/08/22	5:00	1,238m	2:01.1	RowErg	21,2:02	View workout
10/08/22	6:18	1,519m	2:04.6	RowErg	SATURDAY *** ROW TEMPO LIV rHR 99-95: 6 min, 5,4,3,2,1:30 stroke r INCREASE+ 20, 22,22,23,24,26	View workout
10/06/22	13:15.0	3,117m	2:07.5	RowErg	FRIDAY * REST 1.5 WALK 40; DYG 20-25 THURSDAY *ROW & LIFT at Y 20 sets (3x 1-a rows, 2 Lats , 7chest, 2Ad., 1abd, 2 abs, 2…	View workout
10/02/22	626m	2:39.1	2:07.0	RowErg	WED BIKE 54 2,100V (Bayfield) Tuesday REST 1 MONDAY *** BIKE 30 17.3 1kV	View workout
10/02/22	35:00	8,391m	2:05.1	RowErg	SUNDAY LONG BUILDS (base: 19,2:09.4) TSC<20: 20,2:03-4//21,01//22,2:00//23,1:58 HR UP 6, DOWN 4	View workout

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