John Polley

Log

Date Distance Time Pace Comments Action
04/29/24 1,917m 8:00.0 2:05.1

MONDAY ROW then LIFT 20sets
2:30 BUILDS
SUNDAY WALK 30 REST
SATURDAY BIKE 18
FRIDAY REST

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04/23/24 2,500m 10:22.0 2:04.4

THURSDAY BIKE 45 sore
WEDNESDAY WALK 1:00//dyg
5 mid lifts at 20,2:05…22,20:3

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04/23/24 1,500m 6:24.0 2:08.0

TUESDAY LIFT & ROW (4k 22 sets)
warm up 19,2:08.2
3Scaps/2ad/2abd/2lat/2cablefly/2machineBP/3 NCrunch/3Mp/1BC/1MachineRow/

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04/22/24 668m 2:56.5 2:12.1 View workout
04/22/24 475m 2:00.0 2:06.3 View workout
04/22/24 709m 3:00.0 2:06.9 View workout
04/22/24 945m 4:00.0 2:06.9

115 19, 207

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04/22/24 1,180m 5:00.0 2:07.1 View workout
04/22/24 1,647m 7:00.0 2:07.5 View workout
04/22/24 2,797m 12:00.0 2:08.7 View workout
04/22/24 2,797m 12:00.0 2:08.7

ROW & BOX
Rate work 19,2:09/110 BOX @120
12,7,5,4,3,2

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04/20/24 460m 2:00.0 2:10.4

SUNDAY REST 4.5 (Drive home from MICHIGAN)
17,2:10.5

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04/20/24 472m 2:00.0 2:07.1

19,2:08

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04/20/24 476m 2:00.0 2:06.0

100%
20,2:06

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04/20/24 1,174m 5:00.0 2:07.7

SATURDAY LAN ymca
Warm up
26 sets

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04/19/24 271m 1:11.6 2:12.1 View workout
04/19/24 730m 3:09.9 2:10.0

Toggle cool down 117-137

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04/19/24 482m 2:00.0 2:04.4

20 2:05 (151

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04/19/24 364m 1:20.0 1:49.8

30 1:50 (157

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04/19/24 484m 2:00.0 2:03.9

20,2:04 (152

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