John Polley

Log

Date Workout Score Ave Comments Action
09/30/22 202m 0:46.0 1:53.8

SATURDAY BIKE 22 @17.7

B. Friday LIFT 22 sets (2Slants, poleAbs, ABD, 3 benchP, bicep TF, 2 tcp, 2 oh shBands, leg curls, 40MP, SS…

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09/30/22 5x500m/1:00r 10:34.8 2:06.9

5 X500/1:00R: cap 136 20,19,18,16,14

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09/30/22 11:01 2,589m 2:07.7

A. Friday *** row early & EZ to 132

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09/29/22 697m 2:58.3 2:07.9 View workout
09/29/22 v3:30/1:59r...3 2,550m 2:03.5

5 BOX 1’/1’

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09/29/22 23:32 5,731m 2:03.2

THURSDAY *** ROW & then BOX Target Play 98% 10,2:07… HrHump 8 breaths (-4) 148,154,160

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09/26/22 0:00.5 1m 4:10.0

Wednesday REST 4.5

TUESDAY BIKE 24@17 COLD GEAR

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09/26/22 13:15.0 3,100m 2:08.2

MONDAY *** LIFT at YMCA 10’ warm up at 18, 2:08.8// 3:20@17,2:09// 18 sets (no ant delts)

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09/25/22 588m 2:41.6 2:17.4 View workout
09/25/22 800m 3:30.6 2:11.6 View workout
09/25/22 3:00 699m 2:08.7 View workout
09/25/22 4:00 934m 2:08.4 View workout
09/25/22 5:30 1,292m 2:07.7 View workout
09/25/22 5:20 1,261m 2:06.8 View workout
09/25/22 5:25 1,275m 2:07.8 View workout
09/25/22 13:33 3,168m 2:08.3

SUNDAY. ***Row without plan 10k// slants//BOX // stairs// biceps & OH Rope

SATURDAY *** BIKE 24@ 17.6

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09/23/22 25:00 5,830m 2:08.6

FRIDAY*** ez ROW/DYG/35 min lift 16 sets

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09/22/22 259m 1:12.6 2:20.1 View workout
09/22/22 2x500m/1:00r 4:09.9 2:04.9 View workout
09/22/22 30:00 7,216m 2:04.7

THURSDAY *** 3:30 BUILDS (base: 19 2:09.4) 2’@20 202//1:30@21,2:00//1:15@221:59//1:00@23,1:57…1:30@21 ,2:01//1:15@20,20:2-4…

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09/19/22 763m 3:13.5 2:06.8

WEDNESDAY REST 3.5 (yard 30’)
TUESDAY *** BIKE 30 17.6

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09/19/22 4:25 1,044m 2:07.2

19,2:07.5

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09/19/22 6:00 1,409m 2:07.7

18,2:08

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09/19/22 10:00 2,329m 2:08.8

18,2:09.4

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09/19/22 15:00 3,472m 2:09.6

TUESDAY *** COLD BIKE 24 miles / 17mph
MONDAY **** ROW & LIFT 1’20”: 89-90% 15/6,10/4,6/4,4,3. Cool down

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