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John Polley

Log

Date Distance Time Pace Comments Action
06/02/20 2,235m 9:21.1 2:05.5

***144-151 PWR: warm up TGP 19,2:08to23,2:01 hr147. [stopped — screen locked up]

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05/31/20 500m 2:00.0 2:00.0

24,2:00 lift4

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05/31/20 1,009m 4:10.0 2:03.8

22,2:04, then 4 lift

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05/31/20 4,021m 17:40.0 2:11.8

***ezROW,BOX,LIFT: ez 20,2:12,box 8 rounds: 3BABS

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05/30/20 4m 0:00.5 2:05.0

*** BIKE 27 (Wayzata, long lake,willow,fox,151w,19s, excelsior- BROKEN CRANK on ride home)

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05/29/20 312m 1:24.1 2:14.7 View workout
05/29/20 9,878m 39:30.0 1:59.9

***150-162: 12 intervals/1:30R (each shorter by 30 seconds and faster by1) target < : 6:00 @22,2:06/ 5:30@23,2:05/ 5:00@23,2:04....…

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05/27/20 4m 0:00.5 2:05.0

***Bike 30 mi hills

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05/26/20 466m 2:10.5 2:20.0 View workout
05/26/20 1,500m 6:24.1 2:08.0

3x500/:45R 20,2:09, 18, 18

 View workout
05/26/20 756m 3:00.0 1:59.0

26,1:59 100% hr152

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05/26/20 1,488m 6:00.0 2:00.9

25,2:01 100% hr157

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05/26/20 4,000m 16:12.4 2:01.5

***LIV 150-159 4K target < 24-25, 2:02

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05/25/20 228m 1:02.7 2:17.5

13,2:18

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05/25/20 1,500m 6:38.6 2:12.8

3 X500/:45R 16,2:14

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05/25/20 2,237m 10:00.0 2:14.1

18,2:14

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05/25/20 3,005m 13:07.0 2:10.9

20,2:11

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05/25/20 4,999m 21:30.0 2:09.0

*** easy, sustained rate 21,2:09 99.8%

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05/23/20 500m 2:06.9 2:06.9 View workout
05/23/20 2,000m 7:59.9 1:59.9

4 X500/lift 22,2:04 or less > 4 sets between each

 View workout