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Sep 13 Strength and Fitness: The 401K for Your Body
Sep 12 Concept2’s Dan Brooks' Endurance Coastal Row: The Blackburn Challenge 2024
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John Polley

Log

Date Distance Time Pace Comments Action
09/13/21 1m 0:00.1 1:40.0

MONDAY *** BIKE 28.5 meander, gravel 16.9 850V

 View workout
09/12/21 605m 2:36.2 2:09.0 View workout
09/12/21 747m 3:00.0 2:00.4 View workout
09/12/21 977m 4:00.0 2:02.8

22,2:03 (100%)

 View workout
09/12/21 1,200m 5:00.0 2:05.0

21,2:05 (98.5%)

 View workout
09/12/21 3,988m 17:00.0 2:07.8

SUNDAY*** ROW & LIFT (chest, scaps, rev curls) stroke control 20,2:08 (100%)

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09/11/21 1,033m 4:25.5 2:08.5 View workout
09/11/21 1,845m 8:00.0 2:10.0 View workout
09/11/21 3,120m 13:24.5 2:08.9 View workout
09/11/21 6,019m 25:26.3 2:06.7

SATURDAY ***pacing HR cap 140

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09/10/21 1m 0:00.1 1:40.0

FRIDAY *** REST 3 (travel from Door County)

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09/09/21 368m 1:38.7 2:14.1 View workout
09/09/21 2,000m 8:00.0 2:00.0

4x500/1:00 CAPhr148: 26,1:56-24,1:59-22,2:02- 20,2:06

 View workout
09/09/21 1,202m 5:00.0 2:04.7

21.2:05

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09/09/21 2,356m 10:00.0 2:07.3

Stroke control 20,2:07.5

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09/09/21 5,009m 21:00.0 2:05.7

THURSDAY *** ROW MODERATE (hr<150) light power: 21 min, 3:30 BUILDS (base: 20,2:09 )

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09/08/21 1m 0:00.1 1:40.0

WEDNESDAY *** LIFT 27 (8chest, 4abs, 5shoulders, 2triceps, 5back, 2hams)

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09/07/21 684m 3:00.0 2:11.5

Stroke control 16,2:12

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09/07/21 688m 3:00.0 2:10.8

Stroke control 18,2:11

 View workout
09/07/21 304m 1:00.0 1:38.6

:30/1:00 @38

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