John Polley

Log

Date Distance Time Pace Comments Action
01/13/22 8,478m 35:08.2 2:04.3

THURSDAY HRhump & hold 144/150/155hold4 mins
& BOX

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01/12/22 1m 0:00.1 1:40.0

WEDNESDAY *** REST 2.5

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01/11/22 593m 2:32.0 2:08.1 View workout
01/11/22 6,524m 27:24.0 2:05.9

TUESDAY BIRTHDAY ROW : 20,2:06.5 tempo144

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01/10/22 220m 0:56.1 2:07.5

Lr power curve

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01/10/22 868m 3:35.2 2:03.9

Post lift cool down

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01/10/22 2,429m 10:07.3 2:05.0

MONDAY*** Warm up ROW, then LIFT and 1BOX 24 sets
Chest, Lats, Abs, Abductors, arms, 3Mp

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01/09/22 353m 1:41.5 2:23.7

LR 11-12 pwc

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01/09/22 2,500m 10:01.8 2:00.3

Power curve DECLINE 700,600,500,400,300/rHR 110-113 rate 21,20,19,18,16***
WALK 25

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01/09/22 1,471m 6:00.0 2:02.3

***21.5,2:03

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01/09/22 1,943m 8:00.0 2:03.5

21,2:04

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01/09/22 6,027m 25:06.5 2:04.9

Sunday *** tempo144: tgp 19,2:09-21,2:04.5 cap144

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01/08/22 1m 0:00.1 1:40.0

Saturday ***Walk off 2 🧱s:33: DYG 21

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01/07/22 485m 2:10.3 2:14.3 View workout
01/07/22 6,932m 30:00.0 2:09.8

FRIDAY *** 🧱 ROW & SWIM ez hr132/. Swim 25/8: 19, 2:10 [18.7,2:09.7]

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01/06/22 680m 3:07.5 2:17.8 View workout
01/06/22 7,337m 30:06.2 2:03.0

Thursday *** 🧱 ROW then LIFT : HR 3hump 144,148,153; DYG 12; LIFT 23 sets; DYG 13

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01/05/22 1m 0:00.1 1:40.0

REST 1.5 SHOVEL 45/DYG

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01/04/22 284m 1:18.7 2:18.5 View workout
01/04/22 694m 3:00.0 2:09.6 View workout