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John Polley

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
12/22/21	1m	0:00.1	1:40.0	BikeErg		Wednesday *** LIFT at Y: heavy shoulders, back, scaps, abs, chest, preach, ohrope	View workout
12/21/21	265m	1:10.0	2:12.0	RowErg	Hwt		View workout
12/21/21	1,231m	5:00.0	2:01.8	RowErg	Hwt		View workout
12/21/21	1,700m	7:00.0	2:03.5	RowErg	Hwt		View workout
12/21/21	4,012m	17:01.7	2:07.3	RowErg	Hwt	TUESDAY *** 🧱 ROW DYG SWIM: ez 3 mn BUILDS (base: 19-20,07-09) approach 2:06.5; DYG 25/SWIM 30/12	View workout
12/20/21	1m	0:00.1	1:40.0	BikeErg		MONDAY WALK 58/DYGplank27	View workout
12/19/21	1m	0:00.1	1:40.0	BikeErg		SUNDAY*** SWIM 36/12	View workout
12/18/21	6,061m	24:53.4	2:03.1	RowErg	Hwt	Saturday *** ROW then LIFT 20 Sets(shoulders, and, BALLHAMS, rev curls, planks, triceps)	View workout
12/17/21	1m	0:00.1	1:40.0	BikeErg		FRIDAY *** REST 4.25	View workout
12/16/21	1m	0:00.1	1:40.0	BikeErg		THURSDAY ***SWIM 46/15	View workout
12/15/21	343m	1:34.7	2:18.0	RowErg	Hwt	LR cool down 12-13,2:18	View workout
12/15/21	731m	3:00.0	2:03.1	RowErg	Hwt	22,2:03 100%	View workout
12/15/21	1,688m	7:00.0	2:04.4	RowErg	Hwt	Accelerate ez 19,2:07-20,2:06-21,2:03-22,2:00	View workout
12/15/21	3,261m	14:00.0	2:08.7	RowErg	Hwt	19,2:09	View workout
12/15/21	4,994m	21:00.0	2:06.1	RowErg	Hwt	WEDNESDAY *** ROW FOOTBALL EZ 21/14/7/3 & WALK32: 3min LR BUILDS (base:20,2:09)	View workout
12/14/21	1m	0:00.1	1:40.0	BikeErg		TUESDAY ** 🧱 LIFT 28/56 & swim 32/10 ( chest 8, biceps3, scaps3, upper lates3, ant .delts4, abductors, abs3, triceps4)	View workout
12/13/21	1m	0:00.1	1:40.0	BikeErg		MONDAY*** REST 3.25 WALK 32/DYG 25	View workout
12/12/21	325m	1:23.7	2:08.7	RowErg	Hwt		View workout
12/12/21	1,000m	4:02.5	2:01.2	RowErg	Hwt		View workout
12/12/21	6,055m	25:05.4	2:04.3	RowErg	Hwt	Sunday 🧱 row/dyg25/swim34/10	View workout

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