John Polley

Log

Date Distance Time Pace Comments Action
11/01/20 4,035m 17:20.0 2:08.8

***LIFT+ROW: warm up 20,2:11 Chorus: 16 sets...80Sups, 7 benchP, 3 biceps, 2 sh,, 1 LatDown

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10/30/20 327m 1:27.4 2:13.6

14-2:15

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10/30/20 511m 2:00.0 1:57.4

GROOVE 26,1:57.5

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10/30/20 625m 2:30.0 2:00.0

24,2:00

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10/30/20 807m 3:20.0 2:03.9

GROOVE 22,2:04

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10/30/20 793m 3:20.0 2:06.1 View workout
10/30/20 792m 3:20.0 2:06.2

GROOVE 21,2:06

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10/30/20 4,745m 20:00.0 2:06.4

3:2 [LOWER SPI] 20,2:10 / 22, 2:05 / 23,2:02-03 / 24,2:00-01

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10/29/20 422m 1:48.2 2:08.1 View workout
10/29/20 653m 3:00.0 2:17.8

14,2:18

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10/29/20 899m 4:00.0 2:13.4

16,2:14

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10/29/20 1,827m 8:00.0 2:11.3

18,2:12

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10/29/20 7,616m 33:00.0 2:09.9

***LSD 10s pops on chorus (disconnected ph briefly at 26 min)

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10/29/20 4m 0:00.5 2:05.0

***Oct 28***LIFT

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10/27/20 548m 2:30.5 2:17.3

Slow rate 14

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10/27/20 466m 2:00.0 2:08.7 View workout
10/27/20 464m 2:00.0 2:09.3 View workout
10/27/20 464m 2:00.0 2:09.3

18,2:09.3

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10/27/20 1,082m 4:00.0 1:50.9

4x1:00/1:10 24,1:51

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10/27/20 3,000m 10:54.7 1:49.1

6 X500@29-31 <1:51/r:2:00,2,15,2:30,2;50,3:00

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