John Polley

Log

Date Workout Score Ave Comments Action
12/30/24 6:25.0 1,500m 2:08.3

MONDAY LIFT 26 sets
Warm up 19-21

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12/29/24 574m 2:30.3 2:10.9 View workout
12/29/24 6:06 1,337m 2:17.0

SAW 117-134

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12/29/24 2:19 524m 2:13.3 View workout
12/29/24 3:00 687m 2:11.0 View workout
12/29/24 7:00 1,599m 2:11.3 View workout
12/29/24 10:00 2,277m 2:11.7 View workout
12/29/24 13:13 3,002m 2:12.0

Steady state ROW 13:00/10:00/7:00//3:00. 19,2:11.4-2:12

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12/26/24 3:06 704m 2:12.5

SATURDAY WALK1:06 REST 5
FRIDAY LIFT 25 sets (3 scaps, 2MP, 2 cable chest, 3lats, 1 latDelts, 1 AntDelt, 6Biceps, 2 slants, 1 Ad, 2 N…

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12/26/24 3:00 720m 2:05.0

21. (154

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12/26/24 v250m/1:32r...5 1,250m 1:50.9

5x250/1:45 31,<1:51 (148-153)

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12/26/24 v500m/2:07r...3 1,500m 1:54.8

3x500/2:15 — 28<1:55 (154-57)

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12/26/24 10:00 2,318m 2:09.4

THURSDAY SIV warm up TO 148

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12/26/24 76m 0:23.1 2:31.9

WEDNESDAY WALK 56’ Merry Christmas! REST.5/4

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12/26/24 2:21 540m 2:11.2 View workout
12/24/24 2:50 628m 2:15.9 View workout
12/24/24 2:00 478m 2:05.5 View workout
12/24/24 3:20 762m 2:11.2 View workout
12/24/24 4:00 916m 2:11.0 View workout
12/24/24 4:30 1,019m 2:12.4 View workout
12/24/24 0:54.0 200m 2:15.0

Cool down

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12/23/24 6:15 1,390m 2:15.1

SAW 117-136

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12/23/24 4:00 889m 2:14.9

Pwc cool down 16,2:15

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12/23/24 2:00 498m 2:00.4

22.5, 2:00.4 (155

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12/23/24 2:00 494m 2:01.4

23,2:01.4(156

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