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John Polley

Log

Date Distance Time Pace Comments Action
06/15/19 3,000m 12:23.5 2:03.9

Warm up for FARTLEK

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06/12/19 1,500m 6:13.6 2:04.5

Stroke ladder 18-20, 3*500

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06/12/19 3,000m 12:14.8 2:02.4

3*1000/ r1:30, s 21-22

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06/12/19 1,112m 4:39.7 2:05.7 View workout
06/12/19 3,019m 12:49.8 2:07.4

Warm up

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06/11/19 345m 1:38.4 2:22.6

Cool down

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06/11/19 1,000m 4:10.8 2:05.4

Stroke ladder 17@2:06

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06/11/19 2,000m 8:06.1 2:01.5

5th set of 5*2km, 4:00r avg= 2:02.7 TSC 201

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06/11/19 2,000m 8:10.4 2:02.6

TSC 197

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06/11/19 2,000m 8:12.7 2:03.1

TSC 192

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06/11/19 2,000m 8:14.3 2:03.5

TSC 190

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06/11/19 2,014m 8:39.0 2:08.8

LIV: Warm up of 5*2km (2:12-04) 2:07 TSC 176

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06/08/19 762m 3:00.0 1:58.1

(1:30, p :45) x 2

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06/08/19 2,300m 9:24.2 2:02.6

2nd Fartlek

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06/08/19 2,200m 9:06.6 2:04.2

Fartlek 9 min, POdC 18

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06/08/19 2,000m 8:14.5 2:03.6

Hard warm up

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06/06/19 500m 2:02.7 2:02.7

SPM= 19

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06/06/19 4,758m 20:00.0 2:06.1

BIKE warm up 4*5MIN 18,19,20,21

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06/04/19 1,500m 6:13.7 2:04.5

Stroke ladder 19@ 2:06

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06/04/19 1,500m 5:58.4 1:59.4

Target < 2: 02, r26-27 (felt easy ay higher rate)

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