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John Polley

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
12/11/21	1m	0:00.1	1:40.0	BikeErg		Saturday *** shovel 2 hrs; LIFT 25 sets; DYG 15: shoulders9, abs8, triceps, biceps(scraps, chest 3)	View workout
12/10/21	1m	0:00.1	1:40.0	BikeErg		FRIDAY *** REST2.5 WALK 30/Shovel/DYG	View workout
12/09/21	6,028m	25:05.5	2:04.8	RowErg	Hwt	THURSDAY *** 🧱 HR HUMP 144-40(20,2:08-21,06-22,2:04-23,2:02-24-2:00//22,05-21,07. 🧱DYG25/SWIM 31/12	View workout
12/08/21	1m	0:00.1	1:40.0	BikeErg		WEDNESDAY *** Walk 44/DYG22	View workout
12/07/21	1m	0:00.1	1:40.0	BikeErg		TUESDAY *** LIFT at Y: 30 sets: 9chest, 3scaps, 6lats, 5shoulders (biceps,triceps,abs, abductors)	View workout
12/06/21	1m	0:00.1	1:40.0	BikeErg		MONDAY *** Swim 35/15	View workout
12/05/21	1m	0:00.1	1:40.0	BikeErg		SUNDAY ***REST 2	View workout
12/04/21	2,000m	7:53.7	1:58.4	RowErg	Hwt	**** 4x500/1:00 HR 150-55 (26,1:55-24,1:58-22,2:01-21,2:03	View workout
12/04/21	1,481m	6:00.0	2:01.5	RowErg	Hwt	22,2:03	View workout
12/04/21	2,624m	11:00.0	2:05.7	RowErg	Hwt	21,2:06	View workout
12/04/21	4,080m	17:09.6	2:06.1	RowErg	Hwt	SATURDAY *** 21,2:06 …22,2:03 HRLim 136; arms between sets hr120	View workout
12/03/21	1m	0:00.1	1:40.0	BikeErg		FRIDAY *** LIFT ChestCMPplanks/ABS/ABD/ball backs (shoulders,scaps,lats,rev curls)	View workout
12/02/21	1,001m	4:00.0	1:59.8	RowErg	Hwt		View workout
12/02/21	5,048m	21:00.0	2:04.8	RowErg	Hwt	THURSDAY*** Row & BIKE & BACK rHR 120 Lats and 1-A row	View workout
12/01/21	1m	0:00.1	1:40.0	BikeErg		WEDNESDAY *** REST1 DYG30	View workout
11/30/21	1m	0:00.1	1:40.0	BikeErg		Tuesday *** 🧱 LIFT 47:shoulders & arms; SWIM 30/10	View workout
11/29/21	893m	4:00.0	2:14.3	RowErg	Hwt	14,2:15—BIKE 20	View workout
11/29/21	1,380m	6:00.0	2:10.4	RowErg	Hwt	16,2:12	View workout
11/29/21	1,866m	8:00.0	2:08.6	RowErg	Hwt	18,2:10	View workout
11/29/21	3,016m	12:58.2	2:09.0	RowErg	Hwt	MONDAY ** LSR 19.5, 2:09	View workout

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