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Jan 3 What is the Best Damper Setting for Me?
Dec 19 2025 World Rowing Indoor Championships Qualification
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Dec 18 Exercise Snacks: 5 Efficient Workouts in 15 Minutes or Less

John Polley

Log

Date Distance Time Pace Comments Action
11/10/21 3,005m 12:30.0 2:04.7

5x2:30/rhr 113— These AFTER LIFT 16 sets with 1 min rests (chest, back, biceps, shoulders, tris)

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11/10/21 4,882m 20:00.0 2:02.9

WEDNESDAY *** Row THEN Lift : Spicy 2:30 BUILDS (base: 20, w:07.5 ) 17-20 strokes 21,2:04…26,1:55…32,1:48… Hr 152

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11/09/21 189m 0:52.9 2:19.9 View workout
11/09/21 1,240m 5:23.5 2:10.4

16,2:11

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11/09/21 1,661m 7:00.0 2:06.4

20,2:06.5

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11/09/21 3,294m 14:00.0 2:07.5

19,2:07.5

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11/09/21 95m 0:30.4 2:40.0 View workout
11/09/21 5,038m 21:23.6 2:07.3

TUESDAY ** Temp slow rate (cap 142): Target Play 19-202:10…2:07

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11/08/21 1m 0:00.1 1:40.0

Monday *** Rest

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11/07/21 601m 2:44.4 2:16.7 View workout
11/07/21 700m 3:00.0 2:08.5 View workout
11/07/21 1,500m 6:20.8 2:06.9 View workout
11/07/21 1,857m 8:00.0 2:09.2 View workout
11/07/21 2,317m 10:00.0 2:09.4 View workout
11/07/21 2,809m 12:02.5 2:08.6

SUNDAY *** STAMINA ROW & 85-90% LIFT40 min/20 sets

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11/06/21 227m 0:53.5 1:57.8 View workout
11/06/21 443m 2:04.6 2:20.6 View workout
11/06/21 1,000m 4:27.4 2:13.7 View workout
11/06/21 1,627m 7:00.0 2:09.0 View workout
11/06/21 2,115m 9:08.2 2:09.5 View workout