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John Polley

Log

Date Distance Time Pace Comments Action
07/28/20 3,048m 13:00.0 2:07.9

20,2:08- paint up every 2-3 mins

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07/28/20 4,021m 17:17.0 2:08.9

***ROW N 10BOX 1:15/:35 17-6,13-4, 7, etc

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07/27/20 4m 0:00.5 2:05.0

***BIKE 31 (Dunkirk 24W 19N Chippewa Pioneer Hamel Brockton Medina Dunkirk

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07/26/20 1,461m 7:38.3 2:36.8 View workout
07/25/20 4m 0:00.5 2:05.0

***BOX N LIFT 10 sets to failure or drop sets, then BOX 20 rounds 1:05-10/:35-40/. DYG

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07/24/20 225m 1:00.6 2:14.6 View workout
07/24/20 522m 2:20.0 2:14.0

Ad 18,2:14

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07/24/20 2,000m 8:09.6 2:02.4

4 X500/1:00R: 24,2:01-22,2:03-20,2;05-21:2:05

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07/24/20 2,883m 12:00.0 2:04.8

Power 10s (1:45), @start, then every 2-3 mins

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07/24/20 4,712m 20:00.0 2:07.3

ROW VAR POPS 4:00@20,2:09-1@24,2:02...

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07/23/20 4m 0:00.5 2:05.0

BIKE 33 Dunkirk/Medina/ willow/ Hamel/ 19n/ 11W/ Independence to 19 S/ 6E/ Old Watertown to Brown/ Long Lake

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07/21/20 320m 1:26.9 2:15.7 View workout
07/21/20 1,200m 4:45.2 1:58.8 View workout
07/21/20 1,193m 5:00.0 2:05.7 View workout
07/21/20 1,165m 5:00.0 2:08.7 View workout
07/21/20 1,629m 7:00.0 2:08.9 View workout
07/21/20 1,624m 7:00.0 2:09.3 View workout
07/21/20 253m 1:09.6 2:17.5

***LIFT N ROW 7min-4 sets/ 7-4/5-4/5-4/ 500m-3/500m

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07/20/20 4m 0:00.5 2:05.0

***BIKE 28 (Dunkirk,Medina,24e,19s,6e, old Watertown, Brown N, Long Lake

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07/19/20 4m 0:00.5 2:05.0

***BIKE 28 Wayzata trail/19N/ 6E/ Vicksburg

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