John Polley

Log

Date Distance Time Pace Comments Action
12/04/23 724m 3:00.0 2:04.3 View workout
12/04/23 750m 3:07.3 2:04.8

MONDAY
LIFT & ROW 3’,4 setsx4//2’, 4 sets x2

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12/02/23 1,200m 5:30.3 2:17.6

Sunday walk 45’/DYG 30’

Cool down

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12/02/23 381m 1:29.7 1:57.7 View workout
12/02/23 152m 0:30.0 1:38.6

38,140 hq140

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12/02/23 151m 0:30.0 1:39.3 View workout
12/02/23 151m 0:30.0 1:39.3

38,1:40 h140

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12/02/23 287m 1:00.0 1:44.5

33,1:45 h152

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12/02/23 286m 1:00.0 1:44.8

33,1;45 h152

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12/02/23 287m 1:00.0 1:44.5

3*1:00/110 150

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12/02/23 1,000m 3:40.2 1:50.1

2*500/2:30 156,59

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12/02/23 275m 1:12.3 2:11.4 View workout
12/02/23 2,842m 12:00.0 2:06.6

SATURDAY SSIV 2 500,3 1’, 3 30”

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11/30/23 504m 2:00.0 1:59.0

FRIDAY WALK 48’fast/triceps/BOX 5*1/:45

149–23,1:59

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11/30/23 740m 3:00.0 2:01.6

152–21,2:02

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11/30/23 966m 4:00.0 2:04.2

154– 20,2:04.2

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11/30/23 1,000m 4:13.0 2:06.5

148 20,2:06.5

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11/30/23 1,006m 4:21.1 2:09.7

148

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11/30/23 2,786m 12:00.0 2:09.2

THURSDAY END ROW & LIFT 12/4 sets, 4/4,4/4,4/4,3/3,2/2 (7k 21 sets)

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11/28/23 771m 3:15.0 2:06.4

WED SICK 3VACCINES YESTERDAY

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