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John Polley

Log

Date Distance Time Pace Comments Action
12/10/22 2,046m 8:32.2 2:05.1

SATURDAY *** ROW & BOX 15x1:00/:30
18,2,09…20,2:04…..BOX 6

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12/07/22 3,250m 13:45.0 2:06.9

Friday ***SPIN 227w 42:00

THURSDAY. *** REST .5 Walk 60’,DYG

WEDNESDAY *** LIFT 22 sets
at y warm up blueBands, S…

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12/06/22 562m 2:18.7 2:03.3 View workout
12/06/22 500m 2:00.0 2:00.0

23,2:00 start at 118 STRAIGHT LINE HR

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12/06/22 500m 2:00.0 2:00.0

*** SC REPEATS *** 23,2:00 / rHR 115-20

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12/06/22 741m 3:00.0 2:01.4

22,2:01.5 98%

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12/06/22 1,191m 5:00.0 2:05.9

20,2:”6 98%

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12/06/22 1,642m 7:09.1 2:10.6

19,2:07.5 0. 97.5%

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12/06/22 2,881m 12:26.6 2:09.5

TUESDAY *** ROW SC/rhr110. Stroke control warm up 18-19 2:12-2:08

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12/03/22 922m 3:48.4 2:03.8

MONDAY *** SPIN 214W
SUNDAY *** REST .5. WALK 60 min; DYG

Cool down descend LIGHT FEET 26,1:58….20 2:10 CAP 140

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12/03/22 1,207m 5:00.0 2:04.2

20,2:04.3 - 143HR

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12/03/22 2,388m 10:00.0 2:05.6

20,2:06 -132

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12/03/22 1m 0:00.2 1:40.0

SATURDAY *** ROW & (BOX LIFT) STAIRS / warm up 10:00 20,2:0
box 5STAIRS/1:00/45 —3x:1-A benchP & 145Lats — 2x:S…

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12/01/22 685m 3:11.4 2:19.7

FRIDAY *** SPIN 222/42:00 HRhumps 136,144,148,150,152x4 (-8)

Cool down 14, 2:20 cap 125

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12/01/22 406m 1:51.0 2:16.6 View workout
12/01/22 755m 3:00.0 1:59.2

22,2:00 BOX 2

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12/01/22 976m 4:00.0 2:02.9

21,2:03 BOX 5 1:00/:30

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12/01/22 1,456m 6:00.0 2:03.6

20,2:04 front chain

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12/01/22 1,421m 6:00.0 2:06.6

19,2:07 front chain

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12/01/22 1,320m 5:35.8 2:07.1

THURSDAY *** ROW LIFT BOX : warm up then front chain (benchP superset plank superset FLYUPS 30#)

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