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John Polley

Log

Date Workout Score Ave Comments Action
05/03/19 2x500m/1:00r 4:16.7 2:08.3

Stroke ladder 2*500/ 17/ target < 2: 08.5

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05/03/19 1000m 4:14.9 2:07.4

SPM= 18, target < 2: 09

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05/03/19 1000m 4:14.3 2:07.1

Stroke ladder 19/ target < 2: 09

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05/03/19 4:30 1,029m 2:11.3 View workout
05/03/19 5000m 20:38.6 2:03.8

PE 8.5-9/ target < 2: 08,7,6,4,2/ SPM= 23-25 (avg 23.2)

 View workout
05/01/19 2x500m/1:00r 4:19.3 2:09.6 View workout
05/01/19 4:29 1,015m 2:12.8 View workout
05/01/19 10000m 42:08.7 2:06.4

SPM= 22.4, target < 2: 09 for 6,000 (2.07.2), then .5 sec faster each 1,000

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04/28/19 1000m 4:03.1 2:01.5

SPM= 22-23, target < 2: 03

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04/28/19 4x500m/1:00r 8:28.6 2:07.1

Stroke ladder 4x500; SPM= 18, target < 2: 09, 170w

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04/28/19 6x500m/2:00r 11:26.7 1:54.4

6*500/R2:00, SPM= 26-27. Target < 1:57, 56,55,54,56,56

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04/28/19 2000m 8:13.0 2:03.2 View workout
04/27/19 4x625m/1:00r 10:52.6 2:10.5

Stroke ladder 16-17. 4x625

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04/27/19 1000m 4:21.0 2:10.5

Steady-state SPM= 16-17

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04/27/19 2000m 8:42.5 2:10.6

Steady-state SPM= 18

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04/27/19 8000m 34:55.0 2:10.9

Steady-state SPM= 20 (target < 22, 2:11), 156w

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04/25/19 2x500m/1:00r 4:20.4 2:10.2

SPM= 18 @ 2:10 pace

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04/25/19 v1000m/2:30r...5 4,000m 2:01.3

AFTER 30 mi bike: 10,9,8....6/ target < 2: 04, 04, 03.../ SPM= 23

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04/23/19 4x500m/1:00r 8:28.3 2:07.0

Stroke ladder 18, 19....

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04/23/19 3x1500m/3:00r 18:19.8 2:02.2

3x1500: Target < 2: 04-3; rest was plenty

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04/23/19 125c 8:14.4 2:06.4

Warm up

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04/22/19 4x500m/1:00r 8:42.1 2:10.5

Stroke ladder; Ez SPM= 18; target < 2: 2:11.

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04/22/19 1000m 4:05.4 2:02.7

A little push beyond steady-state 24

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04/22/19 2000m 8:21.2 2:05.3

Steady-state 23-24

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04/22/19 3000m 12:45.0 2:07.5

Steady-state 23

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