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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
04/10/23 1,144m 5:00.0 2:11.1

MONDAY* A. ROW ez pieces.
Warm up

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04/10/23 135m 0:30.0 1:51.1

SUNDAY * REST2

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04/06/23 200m 0:51.5 2:08.7

SATURDAY SPIN RECOVERY 132
FRIDAY * LIFT17 (sh,abs,arms) BOX5
B WOODS HIKE 4 miles
Low rate 14,2:13

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04/06/23 719m 3:00.0 2:05.1

20,2:05.5

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04/06/23 1,000m 3:47.5 1:53.7

500m/:UNDr 250restM, 105

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04/06/23 434m 2:00.9 2:19.2 View workout
04/06/23 800m 3:06.5 1:56.5

26,1:56.5 152

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04/06/23 1,000m 3:56.3 1:58.1

24-25,1:59 151

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04/06/23 1,077m 4:23.9 2:02.5

1:59.7 23,2:00

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04/06/23 2,520m 10:34.4 2:05.8

THURSDAY * A. ROW then LIFT: LIV LFeet 22,2:00 144
WEDNESDAY * REST 1*

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04/04/23 1,900m 7:47.0 2:02.8

More wu: 1000, 900, ez to 2500
SPIN SD intervals 3x4:00/2:00; 45Hrd/1:30 ez. (45:00 202w—148-154)

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04/04/23 2,523m 10:39.0 2:06.6

TUESDAY * ROW & SPIN
warm up for SPIN. (Did not upload) EZ LIGHT CONNECT

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04/02/23 269m 1:13.4 2:16.4

MONDAY * WALK 35//LIFT arms & core 4bc,4tcp, slant, side planks, ABD23// DYG

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04/02/23 2,000m 8:24.0 2:06.0

500m/:UNDr

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04/02/23 700m 2:44.5 1:57.5 View workout
04/02/23 716m 2:55.6 2:02.6 View workout
04/02/23 1,435m 6:00.0 2:05.4 View workout
04/02/23 1,655m 7:00.0 2:06.8 View workout
04/02/23 3,015m 12:49.8 2:07.6

SUNDAY* ROW10k/ LIFT14/ BOX5

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03/30/23 558m 2:15.9 2:01.7

SATURDAY * SPIN 235W,136,23.3 (max 142)

FRIDAY REST 6.5 …WALK 36/DYG 34’

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