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Jun 17 2024 Concept2 Ambassadors
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Jun 6 5 BikeErg Leg Burners in 20 Minutes or Less
May 30 Try the Workout of the Day (and Don't Forget to Stretch!)

John Polley

Log

Date Distance Time Pace Comments Action
07/04/24 1,227m 5:41.6 2:19.2 View workout
07/04/24 483m 2:00.0 2:04.2

20(150)

 View workout
07/04/24 487m 2:00.0 2:03.2

21(151)

 View workout
07/04/24 492m 2:00.0 2:01.9

22.5(149)

 View workout
07/04/24 514m 2:00.0 1:56.7

25(155)

 View workout
07/04/24 497m 2:00.0 2:00.7

23.5(149)

 View workout
07/04/24 493m 2:00.0 2:01.7

22(148)

 View workout
07/04/24 486m 2:00.0 2:03.4

21,5(142)

 View workout
07/04/24 476m 2:00.0 2:06.0

20(145)

 View workout
07/04/24 2,680m 11:33.5 2:09.3 View workout
07/04/24 1,039m 4:31.0 2:10.4

THURSDAY warm up 4x1000
8x500/117-125,144-155

 View workout
06/30/24 625m 2:48.6 2:14.8 View workout
06/30/24 347m 1:30.0 2:09.6 View workout
06/30/24 462m 2:00.0 2:09.8 View workout
06/30/24 369m 1:35.1 2:08.8 View workout
06/30/24 6,600m 27:07.9 2:03.3

SUNDAY BIKE 4/ ROW ATH153 1k-100
SATURDAY REST 5 yard 40’
FRIDAY LIFT 25
THURSDAY BIKE 33
WEDNESDAY REST 4

 View workout
06/28/24 1,000m 4:08.0 2:04.0

FRIDAY Warm up //LIFT 25
THURSDAY BIKE 33
WED REST 4

 View workout
06/20/24 582m 2:33.3 2:11.7

FRIDAY
LIFT 27 sets (planks, PUPS, Farmers, 1-Arows, PUPsquats, ….)

 View workout
06/20/24 1,500m 6:01.2 2:00.4

BOX 5 70/35 > 3x500/1:15(145,147,150)

 View workout
06/20/24 500m 1:55.6 1:55.6

26.5,1:55.6 (155)

 View workout