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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
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John Polley

Log

Date Distance Time Pace Comments Action
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
06/20/24 500m 1:57.1 1:57.1

26,1:57 (154)

 View workout
06/20/24 500m 1:58.5 1:58.5

25,1:58.5 (150)

 View workout
06/20/24 500m 1:58.6 1:58.6

25,1:58.5 (148)

 View workout
06/20/24 500m 1:58.3 1:58.3

5 500/110(1:30-2:00)(147…156)

 View workout
06/20/24 2,393m 10:00.0 2:05.3

ROW SIV & BOX & ROW
3 BUILDS (base: 20,2:11)

 View workout
06/17/24 1,000m 4:16.0 2:08.0

TUESDAY REST 3
MONDAY RE warm up THEN
25 sets (9 shoulders, 3 SCAPS, 3tricepd, 3 cable chest, 2 biceps, 2AD, 1ABD, 2 Lat

View workout
06/16/24 467m 2:00.0 2:08.4

100%20,2:08.5

 View workout
06/16/24 488m 2:00.0 2:02.9

23,2:03 (149)

 View workout