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

John Polley

Log

Date Distance Time Pace Comments Action
10/01/21 2,500m 8:56.7 1:47.3

5x500/rHr 115

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10/01/21 1,588m 6:27.6 2:02.0

FRIDAY *** SIVs warm up to hr 144

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09/30/21 1m 0:00.1 1:40.0

THURSDAY *** REST 7 (short walk)

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09/29/21 423m 1:51.4 2:11.6 View workout
09/29/21 1,155m 5:00.0 2:09.8 View workout
09/29/21 1,384m 6:00.0 2:10.0 View workout
09/29/21 2,324m 10:00.0 2:09.0 View workout
09/29/21 7,531m 32:23.4 2:09.0

WEDNESDAY ** A. Row; B. SWIM 25 Mins:: Stroke control 5 min blocks 18,19,20,18…

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09/28/21 1m 0:00.1 1:40.0

TUESDAY *** BIKE 25 miles in St Paul 17.1. 700v

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09/27/21 1m 0:00.1 1:40.0

MONDAY *** LIFT JERS 30s and drop sets

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09/26/21 887m 3:42.1 2:05.1

Cool down 24,22,20,18…15

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09/26/21 2,063m 7:30.0 1:49.0

2:30/2:30;2:00/2:30;1:30/2:00;1:00/1:30;:30

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09/26/21 3,253m 12:16.3 1:53.1

2*1000/4:00; 800/4:00; 600

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09/26/21 1,574m 6:42.5 2:07.8

SUNDAY*** LIV/SIV. warm up ( probably too short—hr 134)

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09/25/21 1m 0:00.1 1:40.0

SATURDAY *** REST6 *** WALK 30 DYG

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09/24/21 1,181m 5:00.0 2:07.0 View workout
09/24/21 1,851m 8:00.0 2:09.6 View workout
09/24/21 3,232m 14:00.0 2:09.9 View workout
09/24/21 6,007m 26:00.0 2:09.8

FRIDAY *** EZ UT<136 w DYG 5:00 breaks. 19,.2.10

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09/23/21 1m 0:00.1 1:40.0

THURSDAY *** LIFT Heavy 26 sets (chest, back,shoulders,4bcp , 3 triceps)

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