John Polley

Log

Date Distance Time Pace Comments Action
12/19/23 725m 3:00.0 2:04.1 View workout
12/19/23 6,574m 28:00.0 2:07.7

TUESDAY Ez MIV 6x4’/3’2x2:00: finish and fill /117r

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12/17/23 1,500m 6:12.0 2:04.0

500x3// 4,4,8 sets 6SHOULDERS//2 Lats//2ad//ABD// 2xableFlys//2 biceps 3 NCrunch

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12/17/23 1,500m 6:19.0 2:06.3

SUNDAY LIFT & ROW
warm up 18,2:12>> SCAPS, militaryPress,AD, NCrunch

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12/16/23 622m 2:56.4 2:21.8 View workout
12/16/23 462m 2:00.0 2:09.8 View workout
12/16/23 749m 3:20.0 2:13.5 View workout
12/16/23 331m 1:30.5 2:16.7 View workout
12/16/23 2,922m 11:25.4 1:57.2

4,3,500, 1:30,1:00

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12/16/23 3,030m 13:00.0 2:08.7

SATURDAY ROW FREE 13,4,3,2,1:30,1:00

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12/15/23 8,000m 33:30.0 2:05.6

FRIDAY FLA techno gym row
3000@2:10
4x1k @ 2:05
800; cool down 300
THURSDAY REST

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12/13/23 5,500m 23:14.0 2:06.7

WED FLA TECHNOGYM 3k, 1200, 800, 500

Tuesday WALK 8 miles.

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12/11/23 8,000m 33:40.0 2:06.2

Monday Fla TechRow 9:00 10 x 500 4’, 3’

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12/09/23 264m 1:12.4 2:17.1 View workout
12/09/23 458m 2:00.0 2:11.0

15,2:12

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12/09/23 2,500m 10:17.6 2:03.5

5@500/1:00 [23,23,23,20,19]

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12/09/23 725m 3:00.0 2:04.1

22,2:04 warm up to pace

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12/09/23 2,000m 8:40.0 2:10.0

SATURDAY 5:20 AM warm up : ez 18, 2:15 +
TRAVEL TO FLA

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12/08/23 459m 2:00.0 2:10.7 View workout
12/08/23 500m 2:17.4 2:17.4 View workout