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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
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Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

John Polley

Log

Date Distance Time Pace Comments Action
08/21/23 623m 2:30.0 2:00.3 View workout
08/21/23 741m 3:00.0 2:01.4 View workout
08/21/23 733m 3:00.0 2:02.7 View workout
08/21/23 971m 4:00.0 2:03.5 View workout
08/21/23 971m 4:00.0 2:03.5 View workout
08/21/23 1,041m 4:27.8 2:08.6 View workout
08/14/23 498m 2:00.0 2:00.4 View workout
08/14/23 500m 2:00.0 2:00.0 View workout
08/14/23 616m 2:30.0 2:01.7 View workout
08/14/23 736m 3:00.0 2:02.2 View workout
08/14/23 976m 4:00.0 2:02.9 View workout
08/14/23 1,519m 6:16.1 2:03.7 View workout
08/11/23 2,000m 7:54.9 1:58.7 View workout
08/11/23 1,109m 4:34.2 2:03.6 View workout
08/09/23 2,020m 8:23.0 2:04.5

WEDNESDAY 2k warm up, then LIFT 23 fast & hard sets
Tuesday rest walk & yard 40
MONDAY QUICK 23 @18.3
SUNDAY Lift 1…

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07/08/23 1m 0:00.2 1:40.0

SATURDAY 🧱
A WALK 54//DYG 40
B. Lift 12, box 5 (lats, abd, rev curls, bicep, benchP , rev bands+ 2 warm up sets)

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07/08/23 1m 0:00.2 1:40.0

FRIDAY BIKE 31 17.8
THURSDAY WALK 45”, Yard 20” REST .5
WEDNESDAY LIFT 29 sets (shoulders, chest, 1-aRows, arms, SCAP…

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07/03/23 1m 0:00.2 1:40.0

TUESDAY BIKE 30 17.3
Monday BIKE 31 17.2. Hot
SUNDAY LIFT 17 sets, WALK 35”

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07/01/23 1m 0:00.2 1:40.0

SATURDAY BIKE 46 16,7 including 10 gravel
Friday. Yard 1:35 REST 5
Thursday bk 26
Wednesday WALK 1:08 LTD 16
Tuesday BIKE…

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06/25/23 1m 0:00.2 1:40.0

Sunday WALK 56”
SATURDAY WALK 45”//LIFT 15 sets
FRIDAY BIKE 29.5 @ 17.5

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