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John Polley

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
05/01/19	10,000m	42:08.7	2:06.4	RowErg	Hwt	SPM= 22.4, target < 2: 09 for 6,000 (2.07.2), then .5 sec faster each 1,000	View workout
04/28/19	1,000m	4:03.1	2:01.5	RowErg	Hwt	SPM= 22-23, target < 2: 03	View workout
04/28/19	2,000m	8:28.6	2:07.1	RowErg	Hwt	Stroke ladder 4x500; SPM= 18, target < 2: 09, 170w	View workout
04/28/19	3,000m	11:26.7	1:54.4	RowErg	Hwt	6*500/R2:00, SPM= 26-27. Target < 1:57, 56,55,54,56,56	View workout
04/28/19	2,000m	8:13.0	2:03.2	RowErg	Hwt		View workout
04/27/19	2,500m	10:52.6	2:10.5	RowErg	Hwt	Stroke ladder 16-17. 4x625	View workout
04/27/19	1,000m	4:21.0	2:10.5	RowErg	Hwt	Steady-state SPM= 16-17	View workout
04/27/19	2,000m	8:42.5	2:10.6	RowErg	Hwt	Steady-state SPM= 18	View workout
04/27/19	8,000m	34:55.0	2:10.9	RowErg	Hwt	Steady-state SPM= 20 (target < 22, 2:11), 156w	View workout
04/25/19	1,000m	4:20.4	2:10.2	RowErg	Hwt	SPM= 18 @ 2:10 pace	View workout
04/25/19	4,000m	16:11.0	2:01.3	RowErg	Hwt	AFTER 30 mi bike: 10,9,8....6/ target < 2: 04, 04, 03.../ SPM= 23	View workout
04/23/19	2,000m	8:28.3	2:07.0	RowErg	Hwt	Stroke ladder 18, 19....	View workout
04/23/19	4,500m	18:19.8	2:02.2	RowErg	Hwt	3x1500: Target < 2: 04-3; rest was plenty	View workout
04/23/19	1,955m	8:14.4	2:06.4	RowErg	Hwt	Warm up	View workout
04/22/19	2,000m	8:42.1	2:10.5	RowErg	Hwt	Stroke ladder; Ez SPM= 18; target < 2: 2:11.	View workout
04/22/19	1,000m	4:05.4	2:02.7	RowErg	Hwt	A little push beyond steady-state 24	View workout
04/22/19	2,000m	8:21.2	2:05.3	RowErg	Hwt	Steady-state 23-24	View workout
04/22/19	3,000m	12:45.0	2:07.5	RowErg	Hwt	Steady-state 23	View workout
04/22/19	5,016m	21:35.1	2:09.0	RowErg	Hwt	Warm up included/ target < 2: 10, SPM= 22-23	View workout
04/21/19	2,000m	8:57.0	2:14.2	RowErg	Hwt		View workout

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