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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
05/06/23 3,014m 12:34.0 2:05.0

SATURDAY * ROW warm up 19,2:08…24,1:58 144

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05/02/23 1,130m 4:41.0 2:04.3

FRIDAY REST 1.0
THURSDAY * BIKE ez 17//box 10 plank Pup;48”

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05/02/23 2,000m 8:28.0 2:07.0

WEDNESDAY* BIKE 23 17.1 124-28 (117-140)

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05/02/23 3,000m 12:42.0 2:07.0

TUESDAY ROW6k, LIFT 18 (1Abd,2Ad,3flys,2Lats,3Scaps, 3bc, 3tcp ,1mp). [sh NOT]

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05/02/23 1m 0:00.2 1:40.0

SUNDAY *REST 5

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05/01/23 219m 0:55.8 2:07.3 View workout
05/01/23 1,223m 5:39.0 2:18.5 View workout
05/01/23 1,000m 4:22.7 2:11.3

500m/:UNDr

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05/01/23 7,558m 32:00.0 2:07.0

MONDAY*32’ 3’ moderate BUILDS (base:19,2:09), the. Ez 500s pHr

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04/27/23 567m 2:34.5 2:16.2

SATURDAY *LIFT 26/BOX 6/:45
FRIDAY*Spin steady state 216/134 (B142,44,46,50)

Cd 13-14,2:16 130

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04/27/23 3,000m 12:22.9 2:03.8

800,700,600,500,400/1:30 143

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04/27/23 5,846m 25:00.0 2:08.2

THURSDAY * steady state 20,2:08.4 142

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04/24/23 359m 1:33.3 2:09.9

WEDNESDAY*REST4
TUESDAY * SPIN INTV 222/138 HARD

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04/24/23 1,000m 4:07.7 2:03.8

500m/p130/hr117

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04/24/23 7,009m 30:00.0 2:08.4

MONDAY * steady 19,2:08.4 144

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04/24/23 1m 0:00.2 1:40.0

SUNDAY * WALK40’;32’ DYG5 3PUPS, 2plPupH

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04/21/23 542m 2:29.7 2:18.0

SATURDAY HIKE 4. CHAINSAW :45

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04/21/23 2,500m 10:07.4 2:01.4

500m/:UNDr

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04/21/23 4,934m 21:00.0 2:07.6

FRIDAY ROW (BELLY BREATH) + EZ LFT/117-110
19,2:09

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04/17/23 121m 0:34.5 2:22.5

THURSDAY WALK 61’
Wednesday lift 30/BOX 4/:45 (flys,abs,arms,ads,BHams)

TUESDAY SPIN 237W/137hr (bumps 140,144,148,152,1…

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