John Polley

Log

Date Distance Time Pace Comments Action
03/28/19 1,000m 4:20.1 2:10.0

S/M 17. Slow

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03/28/19 1,000m 4:20.2 2:10.1

S/M 18

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03/28/19 1,000m 4:08.8 2:04.4

S/M 21

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03/28/19 1,014m 4:22.5 2:09.4

S/M 20/ target < 2:10

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03/28/19 2,000m 8:33.3 2:08.3

S/M 20-21, easy, sustained rate,target < 2:10

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03/28/19 5,015m 21:14.1 2:07.0

Steady-state plus/ target < 2:09/ 23 S/M

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03/25/19 1,000m 3:57.9 1:58.9

Pulls 10/10/5 @250s(ezs @target < 2: 05), acceleration through last 250

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03/25/19 4,000m 16:24.4 2:03.0

Spinned 5 hours earlier; this was quick 2nd work out; target < 2: 07, but felt easy, so I picked up a little. PE of 7, then 8-8.5

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03/23/19 1,000m 4:17.9 2:08.9

S/M 17; smooth, non-abrupt acceleration

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03/23/19 1,015m 4:29.8 2:12.9

Cool down; Long, slow strokes: S/M 19

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03/23/19 2,000m 8:06.9 2:01.7

LIFT between

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03/23/19 3,000m 12:34.4 2:05.7

Warm up target < 2:11-12; LIFTING WEIGHTS between sets

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03/21/19 500m 2:04.3 2:04.3

Long and slow cool down after boxing

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03/21/19 1,000m 3:56.6 1:58.3 View workout
03/21/19 1,000m 3:57.7 1:58.8 View workout
03/21/19 1,000m 3:58.4 1:59.2 View workout
03/21/19 1,000m 4:00.7 2:00.3

4x1000/ box two 1:30 sets/ plank 60 seconds

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03/20/19 1,500m 6:01.5 2:00.5

Steady-state target < 2: 04; S/M 24-5

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03/20/19 2,000m 8:14.9 2:03.7

Steady-state target < 2: 06, S/M 23

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03/20/19 6,000m 25:16.6 2:06.3

Steady state, Target < 2:11 and 23 s/m

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