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Sep 13 Strength and Fitness: The 401K for Your Body
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John Polley

Log

Date Distance Time Pace Comments Action
08/30/21 1m 0:00.1 1:40.0

MONDAY ***BIKE 33, 17.8 mph ( FLAT roads to st. Bonny)

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08/29/21 681m 3:05.7 2:16.3 View workout
08/29/21 2,500m 10:19.3 2:03.8

Mod 5x500/1:00 hrCAP145: 23,02-22,04-21,06-20,07-19,09

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08/29/21 7,500m 30:09.9 2:00.6

SUNDAY ***CR22 1250x6/1:30 [first hard row since biking season]

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08/28/21 1m 0:00.1 1:40.0

SATURDAY *** REST 6

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08/27/21 987m 4:04.5 2:03.8 View workout
08/27/21 1,190m 5:00.0 2:06.0 View workout
08/27/21 1,376m 5:54.4 2:08.7 View workout
08/27/21 2,883m 12:00.0 2:04.8 View workout
08/27/21 3,581m 15:09.5 2:06.9

Pacing rows 18,2:11-19,2:10- 20,2:08 -21-06 -22,04 23-02

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08/26/21 1m 0:00.1 1:40.0

THURSDAY ***LIFT 30 sets (shoulders, ch, back)

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08/25/21 371m 1:40.4 2:15.3 View workout
08/25/21 5,149m 21:20.0 2:04.2

WEDNESDAY *** BRICK A. ROW 2:30 BUILDS w/20 S pulls (base: 20,2:09.2); B. BIKE 28 miles smooth, high cadence. @17.9, 1000V

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08/24/21 1m 0:00.1 1:40.0

TUESDAY ***REST5 walk35,DYG+

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08/23/21 1m 0:00.1 1:40.0

MONDAY ***Bike 36 miles 17.1, 1000V

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08/22/21 736m 3:05.0 2:05.6 View workout
08/22/21 631m 2:30.0 1:58.8 View workout
08/22/21 749m 3:00.0 2:00.1

23,2:00.5 ROCK ONTO SIT BONES

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08/22/21 976m 4:00.0 2:02.9

22, 2:03 ROCK ONTO SIT BONES

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08/22/21 962m 4:00.0 2:04.7

21 ,2:05

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