John Polley

Log

Date Distance Time Pace Comments Action
08/22/21 946m 4:00.0 2:06.8

SUNDAY *** ROWrestLIFT (chest biceps)

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08/21/21 566m 2:48.4 2:28.7 View workout
08/21/21 546m 2:34.9 2:21.8 View workout
08/21/21 560m 2:30.0 2:13.9 View workout
08/21/21 682m 3:00.0 2:11.9 View workout
08/21/21 10,432m 44:00.0 2:06.5

SATURDAY ***4 min BUILDS (base: 20,2:09) 2:00@20,2:06/1:45@20,2:05....NRC144

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

Friday *** REST4/ walk 40DYG

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08/19/21 523m 2:20.1 2:13.9 View workout
08/19/21 1,500m 5:46.7 1:55.5

X500/REST to 90-95:25,1:55-24,1:56- 23,1:58 (hr 144)

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08/19/21 1,005m 4:00.0 1:59.4

23,2:00

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08/19/21 1,484m 6:00.0 2:01.2

22,2:02

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08/19/21 1,946m 8:00.0 2:03.3

21,2:04

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08/19/21 2,521m 10:32.8 2:05.5

THURSDAY **. LIV TH145—Warm up to137: 18,2:10-19,2:08- 20,2:06 - 21,2:04 -22,202

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08/18/21 1m 0:00.1 1:40.0

Wednesday ***LIFT (shoulders, abs, legs, [chest,scaps,biceps]

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08/17/21 1m 0:00.1 1:40.0

TUESDAY ***BIKE 29 gravel in BAYFIELD

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08/16/21 1m 0:00.1 1:40.0

MONDAY ***REST3

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08/15/21 1,641m 7:00.0 2:07.9 View workout
08/15/21 1,376m 5:54.6 2:08.8 View workout
08/15/21 4,039m 17:22.4 2:09.0

SUNDAY *** Recovery 132 hr CAP ROW w 6 min DYGS between

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08/14/21 1m 0:00.1 1:40.0

SATURDAY ***LIFT 27 sets & DYGplanks

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