John Polley

Log

Date Distance Time Pace Comments Action
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

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05/23/20 2,310m 10:00.0 2:09.8

*** row+liftCircuit; warm up ad 20,2:10 (100%)

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05/23/20 4m 0:00.5 2:05.0

5/22***bike 25 hilly

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05/21/20 1,500m 6:33.0 2:11.0

3X500/1:00R: 19,2:10/ 18,2:12/ 16,2:14

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05/21/20 273m 1:00.0 1:49.8

31,1:50 hr143

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05/21/20 526m 2:00.0 1:54.0

28,1:54 hr153

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05/21/20 1,251m 5:00.0 1:59.9

26,2:00 hr158

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05/21/20 2,204m 9:00.0 2:02.5

M1/h2/ez3/h2/m1. Hr159 (2nd 9 of PodC 18)

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05/21/20 3,012m 12:19.3 2:02.7

***150-58. Target Play 3000@2:02.5: 19,2:08 to 24,1:59, hr149...22,2:03 151

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05/18/20 709m 3:13.1 2:16.1

Cool down

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05/18/20 3,000m 12:10.7 2:01.7

5 X600/@22,2:03-4; then 3 sets (chest,tric,abs, biceps)

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05/18/20 2,308m 10:00.0 2:09.9

*** LIFT&row, circuits of 3: warm up 20,2:10

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05/17/20 456m 2:06.5 2:18.7

Cool down 14,2:19

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