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John Polley

Log

Date Distance Time Pace Comments Action
09/21/19 5,015m 22:08.1 2:12.4

easy, sustained rate, R20-21, 151w

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09/19/19 823m 3:39.9 2:13.5

Cool down r16

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09/19/19 3,500m 15:06.1 2:09.4

5*700,r18,19,20@2:07,20,18

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09/19/19 1,000m 4:00.4 2:00.2

R25, target < 2:02

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09/19/19 2,500m 9:26.8 1:53.3

5*500/2:30. R27,

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09/19/19 2,000m 8:14.4 2:03.6

Warm up r20 ...24

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09/19/19 1,015m 4:26.6 2:11.3

Warm up r 18

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09/18/19 525m 2:22.1 2:15.3 View workout
09/18/19 1,400m 5:53.2 2:06.1

Stroke control 2*700, r19,20

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09/18/19 1,000m 4:12.7 2:06.3 View workout
09/18/19 1,407m 6:00.0 2:07.9 View workout
09/18/19 1,549m 6:50.1 2:12.3 View workout
09/18/19 4,550m 20:00.0 2:11.8

Steady-state r19.5

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09/17/19 522m 2:20.2 2:14.2 View workout
09/17/19 1,000m 4:02.0 2:01.0

SUS LT W198, target < 2:02- felt good without watching monitor steady02

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09/17/19 1,469m 6:00.0 2:02.5

Sus LT 185-190W, r25, p202.5

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09/17/19 2,053m 8:35.0 2:05.4

R23, 175w

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09/17/19 3,000m 12:52.2 2:08.7

Warm up r20, target < 2:10

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09/17/19 2,000m 8:24.0 2:06.0

(note: third piece— Didn’t upload) 175w, 2k @2:06: :45 @ 2:02, then rotate through 03,06,& 09

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09/15/19 1,000m 4:23.0 2:11.5

Stroke ladder r17, hrr115

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