Concept2 Logbook | Log for John Polley

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John Polley

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
03/22/21	3,014m	13:02.6	2:09.8	RowErg	Hwt	MONDAY 3/22*** WALK 2; EZ stroke control (<18) +SUPs/planks	View workout
03/22/21	4m	0:00.5	2:05.0	BikeErg		SUNDAY3/21***LIFT shoulders, scaps, abs, triceps, back [chest, biceps ]	View workout
03/20/21	13,020m	55:14.3	2:07.2	RowErg	Hwt	SATURDAY 3/20***4:30 long builds[40,35,30...17...25]	View workout
03/20/21	4m	0:00.5	2:05.0	BikeErg		FRIDAY 3/19 *** REST (sore hams)	View workout
03/18/21	1,501m	6:58.0	2:19.2	RowErg	Hwt	Cool down after lift: 12-14 stroke RATE	View workout
03/18/21	2,000m	8:14.2	2:03.5	RowErg	Hwt	4x500/1:00 target < 145: 18, 2:06-18,2:06-19,2:04-20,2:01	View workout
03/18/21	2,710m	10:00.0	1:50.7	RowErg	Hwt	POWER 1:00/1:15 10 sets: 6x22,1:51.5/ 3x23, 1:50.5/ 1x24,1:49 [CF JANUARY 23]	View workout
03/18/21	1,312m	5:17.1	2:00.8	RowErg	Hwt	SUPS+hard warm up 18,2:06...26,1:52 (hr148)	View workout
03/18/21	2,056m	8:53.3	2:09.6	RowErg	Hwt	THURSDAY 3/18***POWER+3Back+2Lunges: warm up ez	View workout
03/18/21	4m	0:00.5	2:05.0	BikeErg		WEDNESDAY 3/17***LIFT 80/18 Pups, biceps, scaps [shoulders, abs and triceps]	View workout
03/16/21	752m	3:26.9	2:17.5	RowErg	Hwt		View workout
03/16/21	3,000m	12:59.5	2:09.9	RowErg	Hwt	6x500/1:00 EZ	View workout
03/16/21	11,751m	50:00.0	2:07.6	RowErg	Hwt	TUESDAY 3/16***50 min 4:10 builds (20,2:10-15 s @ 20.2:03...24,1:57)	View workout
03/16/21	4m	0:00.5	2:05.0	BikeErg		MONDAY 3/15 ***REST	View workout
03/14/21	974m	4:00.0	2:03.2	RowErg	Hwt		View workout
03/14/21	1,193m	5:00.0	2:05.7	RowErg	Hwt		View workout
03/14/21	1,417m	6:00.0	2:07.0	RowErg	Hwt		View workout
03/14/21	2,409m	10:05.4	2:05.6	RowErg	Hwt	SUNDAY 3/13 STAMINA ROWnLIFT 1:20: 10,6,5,4 pieces; 26sets	View workout
03/13/21	326m	1:27.9	2:14.8	RowErg	Hwt		View workout
03/13/21	5,691m	24:00.0	2:06.5	RowErg	Hwt	SATURDAY 3/13*** Quick row chorus pulls	View workout

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