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John Polley

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
11/18/21	1m			BikeErg		THURSDAY ***REST4	View workout
11/17/21	516m	2:17.9	2:13.6	RowErg	Hwt		View workout
11/17/21	2,443m	10:00.0	2:02.7	RowErg	Hwt	5x2:00/rHR 120 22,25, 20,19,18	View workout
11/17/21	7,009m	30:00.0	2:08.4	RowErg	Hwt	WEDNESDAY *** 19.5, 2:09 142	View workout
11/16/21	1m	0:00.1	1:40.0	BikeErg		TUESDAY *** 🧱 A. LIFT 30 sets at Y( bench up on 2s, CHEST, TRICEPS,ABDUCTORS, REVCURLS, shoulders, abs, back) B. SWIM 22+13	View workout
11/15/21	811m	3:27.8	2:08.1	RowErg	Hwt		View workout
11/15/21	1,000m	4:21.0	2:10.5	RowErg	Hwt		View workout
11/15/21	8,664m	36:00.0	2:04.6	RowErg	Hwt	MONDAY *** 3min SPRINT BUILDS (base:20,2:09 ) 17-20S @31,1:47	View workout
11/14/21	1m	0:00.1	1:40.0	BikeErg		SUNDAY ***. REST3.0. Travel from Michigan	View workout
11/13/21	1m	0:00.1	1:40.0	BikeErg		SATURDAY *** LIFT 28 sets(shoulders, back, chest, dips, Triceps, revV. ‘ NCr, Abs) DYG Walk	View workout
11/12/21	568m	2:40.0	2:20.8	RowErg	Hwt		View workout
11/12/21	1,500m	6:35.2	2:11.7	RowErg	Hwt	3x500/1:00 ez 14,16,18	View workout
11/12/21	930m	4:00.0	2:09.0	RowErg	Hwt	17, 2:10	View workout
11/12/21	2,365m	10:00.0	2:06.8	RowErg	Hwt	20,2:07.5	View workout
11/12/21	6,970m	29:30.3	2:06.9	RowErg	Hwt	FRIDAY HURT LEFT KNEE ON SLIP ***. 3:30 BUILDS (base: 20,2:09.4) 90,80,70,60-20,19…SLIP END	View workout
11/12/21	81m	0:34.0	3:29.8	RowErg	Hwt		View workout
11/11/21	323m	1:26.5	2:13.9	RowErg	Hwt		View workout
11/11/21	4,165m	18:00.0	2:09.6	RowErg	Hwt		View workout
11/11/21	1,029m	4:33.6	2:12.9	RowErg	Hwt	THURSDAY *** EZ RECOVERY at 7 am before flight to DTW	View workout
11/10/21	694m	3:14.7	2:20.2	RowErg	Hwt		View workout

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