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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
11/30/23 504m 2:00.0 1:59.0

FRIDAY WALK 48’fast/triceps/BOX 5*1/:45

149–23,1:59

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11/30/23 740m 3:00.0 2:01.6

152–21,2:02

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11/30/23 966m 4:00.0 2:04.2

154– 20,2:04.2

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11/30/23 1,000m 4:13.0 2:06.5

148 20,2:06.5

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11/30/23 1,006m 4:21.1 2:09.7

148

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11/30/23 2,786m 12:00.0 2:09.2

THURSDAY END ROW & LIFT 12/4 sets, 4/4,4/4,4/4,3/3,2/2 (7k 21 sets)

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11/28/23 771m 3:15.0 2:06.4

WED SICK 3VACCINES YESTERDAY

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11/28/23 509m 2:06.5 2:04.2 View workout
11/28/23 1,000m 4:40.2 2:20.1 View workout
11/28/23 513m 2:00.0 1:56.9

25,1:57 stroke control

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11/28/23 510m 2:00.0 1:57.6

25,1:58 stroke control

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11/28/23 2,000m 7:43.0 1:55.7 View workout
11/28/23 2,000m 7:55.2 1:58.8

END 10x500/120-25 (2 r100, 2 r1:30, 2 stroke control/105)

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11/28/23 2,591m 11:13.6 2:09.9

TUESDAY Warm up

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11/24/23 273m 1:13.5 2:14.6 View workout
11/24/23 862m 4:07.7 2:23.6

SUNDAY LIFT 27
SATURDAY Walk 1:06 REST .5 4.25
Cool down

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11/24/23 463m 2:00.0 2:09.5 View workout
11/24/23 689m 3:00.0 2:10.6 View workout
11/24/23 2,000m 7:35.1 1:53.7

4*500@27,1:54/110

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11/24/23 1,000m 3:52.2 1:56.1

3*1000/rHR 100 @26-7,1:56 h163

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