John Polley

Log

Date Distance Time Pace Comments Action
01/19/21 1,851m 8:00.0 2:09.6

19,2:10

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01/19/21 3,305m 14:10.6 2:08.6

***TUES EZ stroke control <19 HRLim 140

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01/18/21 4m 0:00.5 2:05.0

****MONDAY 1/18- Brisk WALK 3.5 miles

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01/17/21 4m 0:00.5 2:05.0

****SUNDAY 1/17 Lift: arms and shoulders [minimal back & chest]

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01/16/21 473m 2:11.6 2:19.1 View workout
01/16/21 9,944m 39:00.0 1:57.6

***SATURDAY LIVHard 6 min DESCEND by 30”/1:30 down to:30

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01/16/21 4m 0:00.5 2:05.0

***FRIDAY 1/15 EZ 1 hr shovel
***THURSDAY 1/14 LIFT HARD free style CONTROLLED

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01/13/21 367m 1:43.5 2:21.0 View workout
01/13/21 1,000m 4:20.5 2:10.2

2x500/1:00 14,2:14- 16,2:09

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01/13/21 572m 2:30.0 2:11.1

16,2:12

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01/13/21 10,527m 45:00.0 2:08.2

***WED Aerobic 4:30 builds: 20.2:10-20-1 and 2:03-.5 RATE 20-25.1:55

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01/13/21 4m 0:01.0 4:10.0

***Tues 1/12***REST

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01/11/21 429m 1:53.6 2:12.4 View workout
01/11/21 961m 4:00.0 2:04.8 View workout
01/11/21 3,521m 12:30.0 1:46.5

Siv 3x2:00/2:30 - 3x 1:30/2:00 - 2x 1:00/1:30 [N: 1:30s were harder with shorter rest; hr began near 130

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01/11/21 1,662m 6:49.2 2:03.1

Warm up to 150 19,2:07...25,1:52

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01/11/21 1,171m 5:00.0 2:08.0

****MONDAY SIV 5 min warm up 18,2.09

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01/10/21 727m 3:10.8 2:11.2

15,2:12

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01/10/21 1,201m 5:00.0 2:04.8

19,2:06

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01/10/21 1,203m 5:03.5 2:06.1

19,2:06

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