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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
04/21/21 1,383m 6:00.0 2:10.1 View workout
04/21/21 1,613m 7:00.0 2:10.1 View workout
04/21/21 2,524m 11:00.0 2:10.7 View workout
04/21/21 3,784m 16:32.5 2:11.1

Wednesday 4/21***RECOVERY ROW SC16-18 (hr130-36)+ABS (slants,planks,side planks,SUPS, slants, POLEabs)

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04/21/21 1m 0:00.1 1:40.0

Tuesday4/20***LIFT 2s and CMPs (back,sh, legs curls and side BABS &planks [arms and chest])

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04/19/21 220m 1:03.3 2:23.8 View workout
04/19/21 1,000m 4:22.2 2:11.1 View workout
04/19/21 10,173m 43:00.0 2:06.8

Monday4/19*** Mid+ 4mnBUILDS: 40,2:06-35,2:05-30,25,20,19... (base 20,2:10)

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04/19/21 1m 0:00.1 1:40.0

SUNDAY 4/18***REST WALK30DYG

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04/17/21 772m 3:35.0 2:19.2 View workout
04/17/21 7,191m 30:00.0 2:05.1

SATURDAY 4/17*** 3 min BUILDS 25,20,17FARTLEKS (25-28 1:51-55)

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04/17/21 1m 0:00.1 1:40.0

FRIDAY 4/16***LIFT (SH,BACK,ABS,CHEST), WALK 30

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04/15/21 121m 0:36.0 2:28.7 View workout
04/15/21 14,164m 1:00:09.3 2:07.4

THURSDAY 4/15*** 5-min BLOCKS 18,2:10-11// 20,2:07-08// 22,2:05-06 hr<154 (Target Play 91%)

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04/15/21 1m 0:00.1 1:40.0

WEDNESDAY 4/14 ***Rest WALK DYG 30/22

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04/13/21 794m 3:26.8 2:10.2 View workout
04/13/21 698m 3:06.9 2:13.8 View workout
04/13/21 1,170m 5:06.8 2:11.1

TUESDAY 4/13 ***LIFT (BACK, TRICEPS BICEPS) ez technique rowing for warm up and breaks

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04/12/21 916m 4:00.0 2:11.0

16,2:11

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04/12/21 1,165m 5:00.0 2:08.7

18,2:09

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