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Sep 13 Strength and Fitness: The 401K for Your Body
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John Polley

Log

Date Distance Time Pace Comments Action
05/13/23 626m 2:30.0 1:59.8

23,2:00

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05/13/23 743m 3:00.0 2:01.1

22,2:02

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05/13/23 982m 4:00.0 2:02.1

21,2:03

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05/13/23 1,208m 5:00.0 2:04.1

20,2:05

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05/13/23 1,433m 6:00.0 2:05.6

20,2:06 145

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05/13/23 2,014m 8:34.2 2:07.6

SATURDAY * 2k wu, then 6,5,4,3,2:30 (>150)

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05/13/23 276m 1:12.7 2:11.7 View workout
05/11/23 537m 2:22.9 2:13.0 View workout
05/11/23 449m 2:00.0 2:13.6

FRIDAY REST 2.5

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05/11/23 510m 2:16.0 2:13.3 View workout
05/11/23 544m 2:23.6 2:11.9

Power curve TGP 14,2:14 REPEATS

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05/11/23 2,000m 8:11.0 2:02.7

500m/r6,P200,rHR117

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05/11/23 4,691m 20:08.1 2:08.7

THURSDAY *** Row 10k stroke control — 20:00 at 19,2:09

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05/10/23 311m 1:25.8 2:17.9 View workout
05/10/23 4,500m 17:56.8 1:59.6

AfterSpin 1k-100s

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05/10/23 1,076m 4:34.9 2:07.7

WEDNESDAY *** LIFT10/ROW 1,1,900,800…500/rHR 110-105/ BOX 10 1/:45 with 3 rBABS

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05/10/23 89m 0:27.1 2:32.2

TUESDAY WALK 45/DYG 25’ REST .5/1.5
MONDAY BIKE 17

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05/06/23 667m 2:57.7 2:13.2

SUNDAY ***BIKE 28 ez 16.7 (bad tire)
14,2:14 cool down

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05/06/23 1,200m 5:00.0 2:05.0

Cool down 20,2:05 144

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05/06/23 2,000m 7:37.1 1:54.2

500m/p400,rHR 100-105

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