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John Polley

Log

Date Distance Time Pace Comments Action
10/31/23 3,000m 12:16.9 2:02.8

3x1000/1:30,1:50 (110) 20.204.5(144)22,203(14924/200.7(155)

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10/31/23 1,024m 4:21.4 2:07.6

TUESDAY NL 1k warm up

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10/28/23 412m 1:48.6 2:11.7

REST - Monday
LIFT & WALK SUNDAY
Cool down

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10/28/23 768m 3:38.4 2:22.1 View workout
10/28/23 493m 2:00.0 2:01.7 View workout
10/28/23 484m 2:00.0 2:03.9 View workout
10/28/23 475m 2:00.0 2:06.3 View workout
10/28/23 732m 3:11.6 2:10.8 View workout
10/28/23 1,620m 7:00.0 2:09.6

18,2:10

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10/28/23 1,386m 6:11.5 2:14.0

18,2:11

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10/27/23 682m 3:00.0 2:11.9 View workout
10/27/23 1,322m 6:04.9 2:18.0

Cool down

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10/27/23 1,200m 4:29.0 1:52.0

500/400/300//2:00

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10/27/23 600m 2:21.8 1:58.1

25,1:59

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10/27/23 800m 3:10.5 1:59.0

24.5, 160

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10/27/23 1,000m 3:59.1 1:59.5 View workout
10/27/23 1,000m 4:01.3 2:00.6

23-24. Base 23,2:03

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10/27/23 1,000m 4:02.5 2:01.2

3x1000/rHR 105(2:30) 147,152,158

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10/27/23 1,055m 4:28.8 2:07.3

Friday MSIV 156-161
freestyle warm up 1k to 134

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10/25/23 462m 2:00.0 2:09.8 View workout