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John Polley

Log

Date Distance Time Pace Comments Action
05/10/19 3,000m 12:41.2 2:06.8

Spm 22

 View workout
05/10/19 5,015m 21:36.1 2:09.2

SPM= 21-22, 162W

 View workout
05/08/19 2,000m 8:30.8 2:07.7

4*500 stroke ladder 20, 19, 18, 17: target < 2: 09

 View workout
05/08/19 4,500m 18:13.2 2:01.4

3*1500/r3:00—Target 2: 02, SPM= 24, 193, 195,198 watts

 View workout
05/08/19 2,000m 8:09.9 2:02.4

Warm up and get to pace for 1500 repeats (w181, 184, 195, 204)

 View workout
05/07/19 1,000m 4:20.3 2:10.1

Stroke ladder 17, 16 (2x500) ts 37, 34

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05/07/19 2,000m 8:09.1 2:02.2

Moderate tempo PE7,5-8; target < 2: 03, r24; 192w

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05/07/19 5,010m 21:24.6 2:08.2

Easy 5k, target < 2: 11, r21-22

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05/05/19 500m 2:08.3 2:08.3

SPM= 16

 View workout
05/05/19 1,000m 4:28.2 2:14.1

SPM= 16-17

 View workout
05/05/19 2,000m 8:36.2 2:09.0

SPM= 18

 View workout
05/05/19 4,000m 17:11.5 2:08.9

Steady-state SPM= 20.1

 View workout
05/05/19 4,014m 17:21.7 2:09.7

Steady-state SPM= 18, 20, 22, 20 avg;

View workout
05/03/19 1,000m 4:16.7 2:08.3

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

 View workout
05/03/19 1,000m 4:14.9 2:07.4

SPM= 18, target < 2: 09

 View workout
05/03/19 1,000m 4:14.3 2:07.1

Stroke ladder 19/ target < 2: 09

 View workout
05/03/19 1,029m 4:30.3 2:11.3 View workout
05/03/19 5,000m 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 1,000m 4:19.3 2:09.6 View workout
05/01/19 1,015m 4:29.7 2:12.8 View workout