John Polley

Log

Date Distance Time Pace Comments Action
01/09/22 6,027m 25:06.5 2:04.9

Sunday *** tempo144: tgp 19,2:09-21,2:04.5 cap144

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01/08/22 1m 0:00.1 1:40.0

Saturday ***Walk off 2 🧱s:33: DYG 21

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01/07/22 485m 2:10.3 2:14.3 View workout
01/07/22 6,932m 30:00.0 2:09.8

FRIDAY *** 🧱 ROW & SWIM ez hr132/. Swim 25/8: 19, 2:10 [18.7,2:09.7]

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01/06/22 680m 3:07.5 2:17.8 View workout
01/06/22 7,337m 30:06.2 2:03.0

Thursday *** 🧱 ROW then LIFT : HR 3hump 144,148,153; DYG 12; LIFT 23 sets; DYG 13

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01/05/22 1m 0:00.1 1:40.0

REST 1.5 SHOVEL 45/DYG

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01/04/22 284m 1:18.7 2:18.5 View workout
01/04/22 694m 3:00.0 2:09.6 View workout
01/04/22 1,167m 5:00.0 2:08.5 View workout
01/04/22 1,852m 8:00.0 2:09.5 View workout
01/04/22 6,020m 26:00.7 2:09.6

TUESDAY *** HR132 ez + PlankBAL 1:20s

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01/03/22 1m 0:00.1 1:40.0

LIFT @ Y sh,heavyLats, scaps,chest, ad/abd,ballhams, triceps

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01/02/22 487m 2:11.0 2:14.4 View workout
01/02/22 1,825m 7:30.0 2:03.2

Cap 144: 3:00,2:30,2:00/1:00

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01/02/22 2,630m 11:00.0 2:05.4

21,2:06

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01/02/22 8,372m 35:00.0 2:05.4

SUNDAY *** ROW ez TEMPO 5 min BUILDS (base: 20,2:07.5)

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01/01/22 1m 0:00.1 1:40.0

Saturday REST 1

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12/31/21 1m 0:00.1 1:40.0

FRIDAY *** SWIM 34/12

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12/30/21 564m 2:31.3 2:14.1

LR cool down 12-14, connect

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