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Dec 19 2025 World Rowing Indoor Championships Qualification
Dec 19 Begin Your Fitness Journey Now
Dec 18 Exercise Snacks: 5 Efficient Workouts in 15 Minutes or Less
Dec 17 Strength Training: Get Stronger & Healthier

John Polley

Log

Date Distance Time Pace Comments Action
05/22/21 507m 2:15.8 2:13.9

Cool down 13-14 stroke control

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05/22/21 1,500m 6:13.2 2:04.4

Cap 144 3x500/:45@ 22,2:02-20,2:06-18,2:08

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05/22/21 8,014m 33:06.9 2:03.9

SATURDAY 5/22*** BUILDnBLOCK 1/4,1/3,1/2,1/1, 1:30,1:15@20-22,…

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05/22/21 1m 0:00.1 1:40.0

FRIDAY 5/21***BIKE&LIFT: 20 miles, no grind; 17 sets/47 minutes [chest, triceps]

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05/20/21 14,263m 1:00:09.1 2:06.5

THURSDAY 5/20***BLOCKS: 5x9,BUILDS 3x5:00 (base: 19,2:10).
BLOCKS: 18,2:11-20,2:08-22,2:06///19,21,23//18-24,2:02-19,2:10//

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05/20/21 1m 0:00.1 1:40.0

WEDNESDAY 5/19****REST WALK 20 DYG

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05/18/21 3,230m 13:44.1 2:07.5

B. Ez row 19,2:08 hr 136

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05/18/21 387m 1:40.8 2:10.2 View workout
05/18/21 500m 2:01.2 2:01.2 View workout
05/18/21 681m 3:00.0 2:12.1 View workout
05/18/21 680m 3:00.0 2:12.3 View workout
05/18/21 1,126m 5:00.0 2:13.2 View workout
05/18/21 1m 0:00.1 1:40.0

TUESDAY 5/18***LIFT n row light (biceps, PUPs, shoulders, [abs, triceps, 2 flys, 3k of stroke control)

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05/17/21 482m 2:10.9 2:15.7 View workout
05/17/21 911m 4:28.1 2:27.1

Cd stroke control WALK 12

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05/17/21 8,197m 34:05.7 2:04.7

MONDAY 5/17***3:30 BUILDS TGP (base: 20.5,2:09)
LOADED FRONT, 21, 2:02-22,2:00-23,1:58.5-24,1:57-25, 1:55.5-26,1:54 THEN SLOWER

…		 View workout
05/17/21 427m 1:45.9 2:04.0 View workout
05/16/21 123m 0:36.7 2:29.1 View workout
05/16/21 1,000m 4:30.9 2:15.4 View workout
05/16/21 682m 3:00.0 2:11.9

16,2:12

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