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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
02/07/21 10,516m 45:00.0 2:08.3

***SUNDAY 2/7*** mid+ 5min builds @ 20,2:10.5 & 2:02-3x20-1 [19,2:08.3]

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02/07/21 4m 0:00.5 2:05.0

***SATURDAY 2/6 **REST

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02/05/21 1,006m 4:26.1 2:12.2 View workout
02/05/21 452m 1:30.0 1:39.5

SPEED TG<1:40. 3x:30/:30 rate 36-38

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02/05/21 3,913m 15:00.0 1:55.0

6x2:30/1:15 25-26,1:56-7

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02/05/21 2,015m 8:19.2 2:03.8

***Friday 2/5 MIV-STAM warm up: 17,2:11...25,1:53

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02/05/21 4m 0:00.5 2:05.0

**THURSDAY 2/4***LIFT PUPS,abs, Chest,back,biceps [tcp,sh]

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02/03/21 1,648m 7:00.0 2:07.4 View workout
02/03/21 3,960m 17:00.0 2:08.7 View workout
02/03/21 7,450m 32:05.3 2:09.2

***Wednesday 2/3***ezRow+athL Stretches+ 30 min WALK

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02/03/21 4m 0:00.5 2:05.0

***TUESDAY 2/2 ***REST

 View workout
02/01/21 453m 2:00.0 2:12.4 View workout
02/01/21 346m 1:36.3 2:19.1 View workout
02/01/21 3,000m 12:25.4 2:04.2

Cap150hr 6x500/:45 22,2:00-21,2:03- 19,2:06- 18,2:08- 19.2:08- 20,2:04

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02/01/21 7,087m 30:14.4 2:08.0

***MONDAY 2/1 *** Mid+ : 4 min builds at 24,1:56 for 12-15strokes; base 20.2:10 + WALK 30 min

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02/01/21 4m 0:00.5 2:05.0

***SUNDAY 1/31***LIFT

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01/30/21 558m 2:37.4 2:21.0 View workout
01/30/21 1,500m 6:06.1 2:02.0 View workout
01/30/21 10,000m 40:21.1 2:01.0

***SATURDAY 1/30: *** LIV CR STAMINA 8x1250/1:30 RATE 22 target < 2: 02 [compare 12/31/2020]

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01/30/21 4m 0:00.5 2:05.0

***Friday 1/29***REST 6.0

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