John Polley

Log

Date Distance Time Pace Comments Action
07/16/19 4,132m 19:46.5 2:23.5

15r pyramid from 15-2:00

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07/16/19 1,932m 8:00.0 2:04.2

Jen structured warm up

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07/16/19 1,178m 5:04.6 2:09.2 View workout
07/09/19 338m 1:28.5 2:10.9

Stroke ladder cool down before LIFTING

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07/09/19 238m 1:04.3 2:15.0

Cool down

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07/09/19 174m 0:49.7 2:22.8

Paddle cool down after h intervals

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07/09/19 5,450m 22:00.0 2:01.1

H intervals: 4x (1:15@1:54, 3@2:09-6: 1:15@1:54)

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07/09/19 1,931m 8:00.0 2:04.2

Structured warm up for jens class

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07/09/19 1,212m 5:00.0 2:03.7

Warm up

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07/06/19 500m 2:05.5 2:05.5

After 5 sets, SPM= 18

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07/06/19 1,000m 4:16.0 2:08.0

After3 sets

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07/06/19 1,000m 4:16.0 2:08.0

SPM= 18, after 3 lifts

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07/06/19 1,000m 4:16.0 2:08.0

Row and LIFT, warm up SPM= 18

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07/02/19 4,889m 20:00.0 2:02.7

2x10: 2@1:55-56, 8@ 05-06/ R 3min

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07/02/19 2,172m 9:00.0 2:04.3

JEN sructured warm up

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07/02/19 1,090m 4:49.3 2:12.7

Warm up

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07/02/19 700m 2:50.0 2:01.4

Cool down

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07/01/19 500m 2:07.2 2:07.2

Stroke ladder ez

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07/01/19 2,100m 8:58.8 2:08.2

3*700, r1:20- 17-18

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07/01/19 1,282m 5:00.0 1:57.0 View workout