John Polley

Log

Date Workout Score Ave Comments Action
09/03/21 0:00.1 1m 1:40.0

FRIDAY***LIFT 28 sets (sh, abs, back, biceps, abductors and hams)

View workout
09/02/21 6x500m/1:00r 12:09.5 2:01.5

CapHr148 6x500/1:00 26,1:56-24,59-22,02-21,04-20,05-18,2:08

View workout
09/02/21 3x1:00/2:00r 878m 1:42.5

3x1:00/2:00 pace<1:43

View workout
09/02/21 v500m/2:30r...4 2,000m 1:48.5

4x500/2:30 pace<1:51

View workout
09/02/21 12:09 2,967m 2:02.9

THURSDAY SIV: warm up Target Play to hr150 2 min builds 8,2:10, 20,2:07…27,1:52

View workout
09/01/21 0:00.1 1m 1:40.0

Wednesday *** REST

View workout
08/31/21 3:00 762m 1:58.1

24,2:00

View workout
08/31/21 3:00 742m 2:01.2

23,02

View workout
08/31/21 4:00 974m 2:03.2

22,04

View workout
08/31/21 5:00 1,201m 2:04.8

21,06

View workout
08/31/21 6:00 1,414m 2:07.2

*$*$* TUESDAY *** LIFT ROW STL (chest, sh, abs): stroke control 20,2:08

View workout
08/30/21 0:00.1 1m 1:40.0

MONDAY ***BIKE 33, 17.8 mph ( FLAT roads to st. Bonny)

View workout
08/29/21 681m 3:05.7 2:16.3 View workout
08/29/21 5x500m/1:00r 10:19.3 2:03.8

Mod 5x500/1:00 hrCAP145: 23,02-22,04-21,06-20,07-19,09

View workout
08/29/21 6x1250m/1:30r 30:09.9 2:00.6

SUNDAY ***CR22 1250x6/1:30 [first hard row since biking season]

View workout
08/28/21 0:00.1 1m 1:40.0

SATURDAY *** REST 6

View workout
08/27/21 987m 4:04.5 2:03.8 View workout
08/27/21 5:00 1,190m 2:06.0 View workout
08/27/21 v3:00/r...2 1,376m 2:08.7 View workout
08/27/21 12:00 2,883m 2:04.8 View workout
08/27/21 15:09 3,581m 2:06.9

Pacing rows 18,2:11-19,2:10- 20,2:08 -21-06 -22,04 23-02

View workout
08/26/21 0:00.1 1m 1:40.0

THURSDAY ***LIFT 30 sets (shoulders, ch, back)

View workout
08/25/21 1:40 371m 2:15.3 View workout
08/25/21 21:20 5,149m 2:04.2

WEDNESDAY *** BRICK A. ROW 2:30 BUILDS w/20 S pulls (base: 20,2:09.2); B. BIKE 28 miles smooth, high cadence. @17.9, 1000V

View workout
08/24/21 0:00.1 1m 1:40.0

TUESDAY ***REST5 walk35,DYG+

View workout