John Polley

Log

Date Distance Time Pace Comments Action
06/17/23 497m 2:00.0 2:00.7 View workout
06/17/23 738m 3:00.0 2:01.9 View workout
06/17/23 764m 3:07.9 2:02.9 View workout
06/17/23 1,521m 6:30.4 2:08.3 View workout
06/17/23 758m 3:12.0 2:06.6

SATURDAY ** Row LIFT Box 5

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06/17/23 1m 0:00.2 1:40.0

THURSDAY * walk30”/ DYG 30 REST .5/2.5
WEDNESDAY 26/18.1TUESDAY * LIFT 27 sets (shoulders, arms, ABD, planks, SCAPS, 2flys(but…

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06/09/23 503m 2:05.5 2:04.7

MONDAY BIKE 29 17.6
SUNDAY *** walk 42” LIFT 10 chest & ABD
Saturday *** Bike 41 HILLS

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06/09/23 5,000m 20:40.0 2:04.0

FRIDAY ROW & BOX 5,4,3,5x500 (hr105,144,130 to box)

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06/06/23 972m 4:00.0 2:03.4 View workout
06/06/23 1,022m 4:23.3 2:08.8 View workout
06/06/23 3,000m 12:30.0 2:05.0

TUESDAY ROW & LUFT
1k,1k 2x500/1:00- 24 sets SCAPS, cable chest, shoulders, arms
MONDAY WALK 32/BIKE 17

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06/06/23 1m 0:00.2 1:40.0

Sunday *
BIKE 34 hilly
SATURDAY **LIFT 23 sets
FRIDAY ***BIKE 25 17.4
THURSDAY ** WALK 38”/REST .5

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05/29/23 424m 1:49.4 2:09.0

Wednesday BIKE 34 flat 17.1 (st Bonny w/hill)

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05/29/23 629m 2:44.7 2:10.9

TUESDAY *** Swim 22”, REST .5//6.0

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05/29/23 1,000m 3:51.3 1:55.6

500m/:UNDr

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05/29/23 288m 1:09.1 1:59.9 View workout
05/29/23 968m 4:00.0 2:03.9 View workout
05/29/23 1,181m 5:00.0 2:07.0

MEMORIAL DAY*** Walk 72”//
B. ROW & BOX8

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05/29/23 1m 0:00.2 1:40.0

SUNDAY BIKE 29 17.4 15,19,24E, Tamarack, 6,Springhill, ferndale
Saturday REST 5.5 (yard and deck)
FRIDAY BIKE 27 17.5

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05/23/23 5,100m 21:35.0 2:06.9

THURSDAY LIFT 18 BOX3: 4 bcp, 4 chest, 2Rows, rev bands, lat delts, 2Slants, sideplanks, blue bands, ABD//
box3
WED BIKE 26
T…

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