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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
03/24/23 1,450m 6:00.0 2:04.1 View workout
03/24/23 845m 3:44.6 2:12.8 View workout
03/24/23 510m 2:20.2 2:17.4 View workout
03/24/23 791m 3:00.0 1:53.7 View workout
03/24/23 893m 3:40.2 2:03.2 View workout
03/24/23 1,969m 8:00.0 2:01.8 View workout
03/24/23 3,011m 12:28.6 2:04.3

FRIDAY ROW MIV

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03/22/23 511m 2:00.0 1:57.4

THURSDAY * REST 4.5 wall 36’ , DYG 32’

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03/22/23 511m 2:01.0 1:58.3

5bp,3*1arows,1lat,3scaps, 2AD,ABD, 3 biceps,2ncr, AntDelt30,25,20

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03/22/23 1,008m 4:11.1 2:04.5

WEDNESDAY * LIFT 26 sets: 1k & 2 500s
***TUESDAY SP HARD
244/138 (5 pops to 148-53)

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03/19/23 6,223m 26:00.0 2:05.3

MONDAY * WALk 45’ DYG 27
REST 3.5
SUNDAY 3 Min BUILDS (base: 9,2:09.2): then 14 sets 1/:45 (biceps, chest, slants, SCAPS, A…

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03/17/23 500m 2:07.9 2:07.9

SATURDAY SPIN SD 208/134

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03/17/23 614m 2:37.7 2:08.4 View workout
03/17/23 509m 2:00.0 1:57.8 View workout
03/17/23 639m 2:30.0 1:57.3 View workout
03/17/23 87m 0:20.0 1:54.9 View workout
03/17/23 1,210m 5:00.0 2:03.9 View workout
03/17/23 4,008m 17:00.0 2:07.2

FRIDAY ROW & BOX & SLANTS

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03/15/23 717m 3:06.9 2:10.3

THURSDAY ** REST 3.0

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03/15/23 1,000m 4:23.6 2:11.8 View workout