John Polley

Log

Date Workout Score Ave Comments Action
06/06/24 2:23 574m 2:04.5

TUESDAY WALK 30’ BOX 13 70/35
MONDAY BIKE 19 17.4
SUNDAY BIKE 25 WINDY
SATURDAY REST -1: 70’ yard
FRIDAY BIKE…

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06/06/24 1x1:00/r 265m 1:53.2

ROW 28:1:53//BOX 2— repeat

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06/06/24 v500m/1:00r...10 5,000m 2:04.6

THURSDAY END intervals
10x500/1:00 r2’ BOX & ROW 60/60

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06/06/24 1:00.0 265m 1:53.2

ROW & BOX

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05/31/24 1:21 321m 2:07.2

WEDNESDAY BIKE 17.7 BUBIKE 17.1
TUESDAY LIFT & BOX. 25 sets + 5x70/35

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05/31/24 2:00 492m 2:01.9

MONDAY BIKE 16 back up bike
SUNDAY BIKE 23 mikes bike

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05/31/24 2:00 491m 2:02.1

Saturday 6/1 BIKE 17 breakdown

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05/31/24 2:00 476m 2:06.0 View workout
05/31/24 v1609m/1:01r...2 3,218m 2:12.9 View workout
05/28/24 1:03.0 260m 2:01.1

THURSDAY REST 7 box5x70/35
WEDNESDAY BIKE 35, 80% Z2 <132
Cool down to lift

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05/28/24 1:58.5 500m 1:58.5

25

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05/28/24 1:58.5 500m 1:58.5

25

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05/28/24 3:05.0 750m 2:03.3

21,2;05

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05/28/24 4:13.4 1,000m 2:06.7

20,:07
3 SCAPS/2Lats/1abd-ad/3dips/3mp/3flys35,35,40/3bc

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05/28/24 4:16.0 1,000m 2:08.0

TUESDAY ROW>LIFT (4k,20 sets)

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05/24/24 2:03.8 500m 2:03.8

MONDAY BIKE 19.5@17.1 (rain squeeze)
SUNDAY REST 6
SATURDAY BIKE 28@17.3<…

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05/24/24 6:24.6 1,500m 2:08.2

FRIDAY LIFT 26+4 row
Warm up

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05/22/24 2:31 567m 2:13.3

THURSDAY BIKE 33.4 @17.0

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05/22/24 2:00 479m 2:05.2 View workout
05/22/24 2:00 476m 2:06.0 View workout
05/22/24 2:00 487m 2:03.2 View workout
05/22/24 2:00 492m 2:01.9 View workout
05/22/24 2000m 8:53.2 2:13.3

WEDNESDAY BOX & ROW EZ
warm up 2k
BOX 10x65/45//ROW 5 500s//BOX 2

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05/21/24 6:18 1,372m 2:18.0 View workout
05/21/24 v500m/1:54r...3 1,500m 2:02.3

3x500/114-117

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