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John Polley

Log

Date Distance Time Pace Comments Action
11/23/20 332m 1:35.0 2:23.0

R12 connect slow at catch

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11/23/20 454m 2:00.0 2:12.1

16,2:12

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11/23/20 657m 3:00.0 2:16.9

14,2:17

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11/23/20 1,305m 5:00.0 1:54.9

Part2, after 2 Min rest

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11/23/20 1,291m 5:00.0 1:56.1

2x[5x1:00/1:00 20,1:58-22,1:55-24,1:53-22...20]/2:00

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11/23/20 6,970m 30:00.0 2:09.1

***POWER med warm up 20,2:11 CHORUS POPS

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11/23/20 173m 1:08.8 3:18.8 View workout
11/21/20 331m 1:30.3 2:16.4 View workout
11/21/20 442m 2:00.0 2:15.7

14,2:16 100%

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11/21/20 666m 3:00.0 2:15.1

15,2:15 100%

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11/21/20 1,120m 5:00.0 2:13.9

16,2:14 100%

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11/21/20 1,825m 8:00.0 2:11.5

18,2:12

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11/21/20 6,033m 26:00.0 2:09.2

****Recovery LSD 20,2:10/w some chorus pops

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11/19/20 364m 1:35.4 2:11.0 View workout
11/19/20 684m 3:00.0 2:11.5

18,2:12 100%

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11/19/20 3,043m 13:00.0 2:08.1

Cool down 20,2:10 w chorus 2:04 smooth pulls

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11/19/20 2,000m 7:25.9 1:51.4

29,1:51.4 SPI 8.73 (pacing target < 1:53 for first 1500) hr 168 [N: 1. Did not hit max hr170; 2. Did not hit kill till 1:15 left; next…

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11/19/20 1,026m 4:17.6 2:05.5

***2K TIME TRIAL warm up

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11/19/20 4m 0:00.5 2:05.0

****NOV 17** LIFT 23 sets, 160 SUPS

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11/16/20 669m 2:59.8 2:14.3 View workout