John Polley

Log

Date Workout Score Ave Comments Action
10/23/21 0:00.1 1m 1:40.0

SATURDAY REST4.5

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10/22/21 705m 3:03.9 2:10.4

B. KAYAK 70 min. White Bear (3hours after this cool down)

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10/22/21 2:00 445m 2:14.8

14,2:15.5

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10/22/21 3:00 699m 2:08.7

Power curve 18,2:08

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10/22/21 4:00 922m 2:10.1

Target Play 18, 2:10.5 100%

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10/22/21 6:08 1,398m 2:11.6

Stroke control 14,16,18

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10/22/21 35:00 8,213m 2:07.8

Friday *** ez 144 cap; 19,2:09.5 w 20s pops every 4 min

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10/22/21 0:20 79m 2:06.5 View workout
10/21/21 0:00.1 1m 1:40.0

THURSDAY *** LIFT 28 sets (sh, upper back, abs, chest/abductors, shOG, SH ROLLS, ARMS [rev & cmp hammers])

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10/20/21 2x500m/1:00r 4:08.8 2:04.4 View workout
10/20/21 2x3:00/1:30r 1,450m 2:04.1 View workout
10/20/21 v750m/2:57r...4 1,650m 1:47.8

750,400.300,200/rHr 115

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10/20/21 v1000m/2:54r...2 3,000m 1:53.3

4x1000/rHr 105 (<3:00) @27,29,29,29-1:55, then 3x1:53

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10/20/21 1021m 4:03.1 1:59.0

WEDNESDAY LIIV TO SIV: 1st of 4x1,000 @27,1:57

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10/19/21 0:00.1 1m 1:40.0

TUESDAY REST 3.5. WALK 30 plank 2/1/1 17 DYG

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10/18/21 627m 2:45.7 2:12.1 View workout
10/18/21 40:00 9,390m 2:07.7

MONDAY EZ 3:30 BUILDS (base: 19,2:09) hrCap 144

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10/17/21 0:00.1 1m 1:40.0

SUNDAY *** BIKE 23

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10/16/21 0:00.1 1m 1:40.0

Saturday *** LIFT 22/47 — after travel from PHX

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10/15/21 2:00 451m 2:13.0 View workout
10/15/21 2:00 445m 2:14.8 View workout
10/15/21 1x700m/1:20r 2:51.9 2:02.7 View workout
10/15/21 v500m/2:00r...10 4,100m 1:45.4

6x500/2:00+:10; 400,300,250,150/2:40-:20

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10/15/21 7:14 1,769m 2:02.8 View workout
10/15/21 4:23 1,015m 2:10.0

FRIDAY SIV 6x500, 400, 350, 300, 200

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