John Polley

Log

Date Distance Time Pace Comments Action
04/03/24 718m 3:00.0 2:05.3

20,2:05.5

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04/03/24 4,723m 20:00.0 2:07.0

WEDNESDAY 3:30 BUILDS (base: 19,2:09.5–90,80,70…
BOX 3x75/60
Leg Curls 2 @120#

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04/01/24 514m 2:00.0 1:56.7

25,1:57

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04/01/24 747m 3:00.0 2:00.4

23,5,2:00.3

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04/01/24 963m 4:00.0 2:04.6

20,2:05

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04/01/24 1,426m 6:00.0 2:06.2

20,2:06.2

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04/01/24 2,364m 10:00.0 2:06.9

MONDAY LIFT & ROW
10,6,4,3,2//6,6,5,5
18,2:10 20/3:00

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03/29/24 462m 2:00.0 2:09.8 View workout
03/29/24 459m 2:00.0 2:10.7

SUNDAY WALK 40’ —- REST 6.5
SATURDAY walk 53’// dyg
17,2:11

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03/29/24 402m 1:50.0 2:16.8 View workout
03/29/24 485m 2:00.0 2:03.7

20 2:03.7

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03/29/24 617m 2:30.0 2:01.5

23 ,2:01.5

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03/29/24 753m 3:00.0 1:59.5

24,1:59.5

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03/29/24 746m 3:00.0 2:00.6

23,2:01

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03/29/24 2,500m 9:41.6 1:56.3

5x500/1:30 26,156.3

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03/29/24 1,943m 8:00.0 2:03.5

FRIDAY SMIV+LIFT 12 sets
Warm up 22.5,2:03.5 (17/2:40@20,2:07

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03/27/24 560m 2:22.3 2:07.0

THURSDAY WALK 60’//DYG

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03/27/24 512m 2:00.0 1:57.1

26,1:57

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03/27/24 984m 4:00.0 2:01.9

23,2:02

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03/27/24 1,199m 5:00.0 2:05.1

1:30 BUILDS (base: 20,2:09

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