John Polley

Log

Date Distance Time Pace Comments Action
07/04/24 483m 2:00.0 2:04.2

20(150)

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07/04/24 487m 2:00.0 2:03.2

21(151)

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07/04/24 492m 2:00.0 2:01.9

22.5(149)

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07/04/24 514m 2:00.0 1:56.7

25(155)

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07/04/24 497m 2:00.0 2:00.7

23.5(149)

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07/04/24 493m 2:00.0 2:01.7

22(148)

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07/04/24 486m 2:00.0 2:03.4

21,5(142)

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07/04/24 476m 2:00.0 2:06.0

20(145)

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07/04/24 2,680m 11:33.5 2:09.3 View workout
07/04/24 1,039m 4:31.0 2:10.4

THURSDAY warm up 4x1000
8x500/117-125,144-155

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06/30/24 625m 2:48.6 2:14.8 View workout
06/30/24 347m 1:30.0 2:09.6 View workout
06/30/24 462m 2:00.0 2:09.8 View workout
06/30/24 369m 1:35.1 2:08.8 View workout
06/30/24 6,600m 27:07.9 2:03.3

SUNDAY BIKE 4/ ROW ATH153 1k-100
SATURDAY REST 5 yard 40’
FRIDAY LIFT 25
THURSDAY BIKE 33
WEDNESDAY REST 4

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06/28/24 1,000m 4:08.0 2:04.0

FRIDAY Warm up //LIFT 25
THURSDAY BIKE 33
WED REST 4

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06/20/24 582m 2:33.3 2:11.7

FRIDAY
LIFT 27 sets (planks, PUPS, Farmers, 1-Arows, PUPsquats, ….)

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06/20/24 1,500m 6:01.2 2:00.4

BOX 5 70/35 > 3x500/1:15(145,147,150)

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06/20/24 500m 1:55.6 1:55.6

26.5,1:55.6 (155)

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06/20/24 500m 1:57.1 1:57.1

26,1:57 (154)

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