John Polley

Log

Date Distance Time Pace Comments Action
01/30/25 640m 2:50.0 2:12.8

Ru
4 1-A rows, 1ABD, 1Cfly//
4 Lats, 2 Hams, 1ABD//
3Dips, 3 CBiceps, 1 MBiceps, 1 CMP,

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01/30/25 2,862m 12:00.0 2:05.7

THURSDAY LIFT & ROW (back & arms— 21 sets, including 2 hams, 2 ABD)

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01/28/25 550m 2:30.0 2:16.3

Ru

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01/28/25 504m 2:00.0 1:59.0

23,5 2:01

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01/28/25 740m 3:00.0 2:01.6

Mid lift 22,2:02

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01/28/25 1,000m 4:06.4 2:03.2

Mid lift
21.5 2:03.2

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01/28/25 400m 1:45.0 2:11.2

Ru 4cableBP,ADD, 2CBP// 1k //3CMP, ADD,LAT,CMP// 750 // 3Scaps, 2dips, 1-aCMP/ 500 //

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01/28/25 2,856m 12:00.0 2:06.0

TUESDAY LIFT & ROW
2:15 BUILDS (base: 20,2:09.8)
20 sets CHEST, SHL, SCAPS, ADDs

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01/25/25 505m 2:00.0 1:58.8

MONDAY WALK 1:05
Sunday walk 1:11
23.5, 1:58.8

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01/25/25 998m 4:28.0 2:14.2 View workout
01/25/25 375m 1:40.2 2:13.6 View workout
01/25/25 490m 2:00.0 2:02.4

22.5, 2:02,4

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01/25/25 962m 4:00.0 2:04.7

21,2:04.7 (157)

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01/25/25 3,554m 15:00.0 2:06.6

SATURDAY ROW & LIFT
3:00 BUILDS (base: 20,2:10.2)
(14 CH,triceps)
Slants/ BABS/ 2 LATS/ 3 benchP/ 2 FlyUps/ 2 td/ 2 Farm…

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01/22/25 550m 2:10.0 1:58.1

Friday REST 5.5
THURSDAY WALK 50’// DYG 30’

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01/22/25 968m 4:00.0 2:03.9

21,2:06.6

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01/22/25 670m 2:48.0 2:05.3 View workout
01/22/25 2,842m 12:00.0 2:06.6

WEDNESDAY y in Minot (TRAVEL HOME)
LIFT & row (back and shoulders, ads, hams 19 sets
2:30 BUILDS (base: 20,2:10)

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01/20/25 493m 2:00.0 2:01.7

Tuesday WALK 38’ (in airport). REST 4.5
TRAVEL TO MINOT
20.2:01.7 (145

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01/20/25 719m 3:00.0 2:05.1

21,2:05 (147

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