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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
05/29/23 1m 0:00.2 1:40.0

SUNDAY BIKE 29 17.4 15,19,24E, Tamarack, 6,Springhill, ferndale
Saturday REST 5.5 (yard and deck)
FRIDAY BIKE 27 17.5

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05/23/23 5,100m 21:35.0 2:06.9

THURSDAY LIFT 18 BOX3: 4 bcp, 4 chest, 2Rows, rev bands, lat delts, 2Slants, sideplanks, blue bands, ABD//
box3
WED BIKE 26
T…

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05/19/23 704m 3:00.8 2:08.4

MONDAY*** BIKE 29 17.3
SUNDAY. REST4.5

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05/19/23 1,000m 3:56.8 1:58.4

500m/:UNDr

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05/19/23 1,000m 4:05.0 2:02.5

B. LIFT & ROW (flys,SCAPS, biceps, triceps)

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05/19/23 269m 1:09.9 2:09.9 View workout
05/19/23 758m 3:00.0 1:58.7 View workout
05/19/23 991m 4:00.0 2:01.0 View workout
05/19/23 1,222m 5:00.0 2:02.7 View workout
05/19/23 4,061m 17:08.7 2:06.6

FRIDAY ROW 17 144/5 151/4 156/ 3 155

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05/19/23 91m 0:27.0 2:28.3 View workout
05/16/23 500m 2:19.3 2:19.3

THURSDAY REST 3.5

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05/16/23 319m 1:21.7 2:08.0

WED WALK 30’, box 11 x1/:45 stairs or BABS

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05/16/23 450m 2:00.0 2:13.3 View workout
05/16/23 466m 2:00.0 2:08.7 View workout
05/16/23 480m 2:00.0 2:05.0 View workout
05/16/23 473m 2:00.0 2:06.8 View workout
05/16/23 4,327m 17:18.4 1:59.9

AfterSpin 1k-100s

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05/16/23 1,531m 6:32.1 2:08.0

TUESDAY ROW warm up

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05/13/23 223m 1:00.2 2:14.9

Monday BIKE 33

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