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Sep 13 Strength and Fitness: The 401K for Your Body
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John Polley

Log

Date Distance Time Pace Comments Action
02/14/21 204m 0:58.2 2:22.6

Stroke control connect 11-12

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02/14/21 446m 2:00.0 2:14.5

14,2:15

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02/14/21 665m 3:00.0 2:15.3

14,2:16

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02/14/21 904m 4:00.0 2:12.7

Stroke control 16,2:13

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02/14/21 8,198m 35:00.0 2:08.0

SUNDAY***ROW mid+ 4min chorus builds 20,2:10.2

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02/14/21 4m 0:00.5 2:05.0

SATURDAY 2/13 ***REST

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02/14/21 4m 0:00.5 2:05.0

FRIDAY 2/12 LIFT DROP SETS -back, chest, LEGS shoulders,abs [2 shoulders, 1 bicep; no triceps]

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02/11/21 8,228m 35:00.0 2:07.6

***Thursday 2/11 ROW + ZWIFT chorus builds 19,2:10.5 then ZWIFT 23:00

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02/11/21 4m 0:00.5 2:05.0

***WED 2/10. FIRST ZWIFT 25:00 ez

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02/09/21 617m 2:42.3 2:11.5 View workout
02/09/21 928m 4:08.2 2:13.7 View workout
02/09/21 2,349m 10:00.0 2:07.7 View workout
02/09/21 2,338m 10:00.0 2:08.3 View workout
02/09/21 3,281m 14:10.0 2:09.5

***TUESDAY 2/9 Ez LS + triceps/abs 1. 18,2:09.5

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02/09/21 500m 2:07.0 2:07.0

(Did not upload)

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02/09/21 4m 0:00.5 2:05.0

***MONDAY 2/8 *** LIFT biceps , shoulders, abductors, SUPS14,11,10,6, [latD,2LATS, 1 fly]

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02/07/21 759m 3:20.1 2:11.8 View workout
02/07/21 438m 2:00.0 2:16.9 View workout
02/07/21 451m 2:00.0 2:13.0 View workout
02/07/21 243m 1:08.4 2:20.7 View workout