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John Polley

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
10/11/21	2,780m	12:00.0	2:09.4	RowErg	Hwt	MONDAY *** ROW & LIFT 40 min, 20 sets: row 18,2:10 and slightly faster FORM!!	View workout
10/10/21	1m	0:00.1	1:40.0	BikeErg		SUNDAY *** REST1.5– walk 43/DYG17	View workout
10/09/21	1,500m	6:14.2	2:04.7	RowErg	Hwt		View workout
10/09/21	5,075m	18:00.3	1:46.4	RowErg	Hwt	6X500, ascending rest; then 400,350,300,275,250, 200, 150, 150 descending rest	View workout
10/09/21	2,519m	10:22.0	2:03.4	RowErg	Hwt	SATURDAY *** SIV warm up	View workout
10/08/21	1m	0:00.1	1:40.0	BikeErg		Friday REST 1.5 (TRAVEL to CA last night)	View workout
10/07/21	2,800m	11:41.7	2:05.3	RowErg	Hwt	Ez cap 144: 4x700/1:15 22,2:04-21,2:05-19,207-18,2.09	View workout
10/07/21	1,438m	6:00.0	2:05.1	RowErg	Hwt	21, 2:05.5 98%	View workout
10/07/21	3,009m	12:45.0	2:07.1	RowErg	Hwt	20,2:07.5 99%	View workout
10/07/21	5,002m	21:30.0	2:08.9	RowErg	Hwt	Thursday *** TGP stroke control 99%+. 19,2:09	View workout
10/06/21	1m	0:00.1	1:40.0	BikeErg		Wednesday *** LIFT 30 sets (shoulders, biceps, chest, upper back, triceps, abduct, abs)	View workout
10/05/21	565m	2:38.0	2:19.8	RowErg	Hwt		View workout
10/05/21	9,452m	40:00.0	2:06.9	RowErg	Hwt	TUESDAY power endurance 4 min build 19,2:09.5= base: stroke control <20/min	View workout
10/04/21	1m	0:00.1	1:40.0	BikeErg		MONDAY ** REST1 WALK 30 DYG SWIM 25 Min	View workout
10/03/21	3,076m	13:00.0	2:06.7	RowErg	Hwt		View workout
10/03/21	2,017m	8:42.3	2:09.4	RowErg	Hwt	Sunday *** ROW & BIKE 28 & 18.1 ;950V	View workout
10/02/21	1m	0:00.1	1:40.0	BikeErg		Saturday LIFT 30 sets (2’s upper back, scaps, [leg curls superset sBabs]biceps, chest/ abs, sh without ant deltas)	View workout
10/01/21	325m	1:24.5	2:10.0	RowErg	Hwt		View workout
10/01/21	1,000m	4:06.5	2:03.2	RowErg	Hwt	Cool down	View workout
10/01/21	2,179m	7:36.2	1:44.6	RowErg	Hwt	450,400,350,300,275,250,:30sec//2:30-5 to 10’’	View workout

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