John Polley

Log

Date Distance Time Pace Comments Action
05/02/24 521m 2:00.0 1:55.1

27,1:55 (153

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05/02/24 844m 3:22.9 2:00.2 View workout
05/02/24 2,389m 10:00.0 2:05.5

THURS- SIV 9x2:00 24>>28 157/105)
Long 2:30 BUILDS to(150

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04/29/24 480m 2:00.0 2:05.0

20,2:05
TUESDAY BIKE 1:20

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04/29/24 504m 2:00.0 1:59.0

23,2:00

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04/29/24 522m 2:00.0 1:54.9

26, 155

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04/29/24 759m 3:00.0 1:58.5

24, 159

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04/29/24 1,000m 4:01.3 2:00.6

Freestyle 26>22,2:07>fs harder

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04/29/24 1,917m 8:00.0 2:05.1

MONDAY ROW then LIFT 20sets
2:30 BUILDS
SUNDAY WALK 30 REST
SATURDAY BIKE 18
FRIDAY REST

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04/23/24 2,500m 10:22.0 2:04.4

THURSDAY BIKE 45 sore
WEDNESDAY WALK 1:00//dyg
5 mid lifts at 20,2:05…22,20:3

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04/23/24 1,500m 6:24.0 2:08.0

TUESDAY LIFT & ROW (4k 22 sets)
warm up 19,2:08.2
3Scaps/2ad/2abd/2lat/2cablefly/2machineBP/3 NCrunch/3Mp/1BC/1MachineRow/

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04/22/24 668m 2:56.5 2:12.1 View workout
04/22/24 475m 2:00.0 2:06.3 View workout
04/22/24 709m 3:00.0 2:06.9 View workout
04/22/24 945m 4:00.0 2:06.9

115 19, 207

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04/22/24 1,180m 5:00.0 2:07.1 View workout
04/22/24 1,647m 7:00.0 2:07.5 View workout
04/22/24 2,797m 12:00.0 2:08.7 View workout
04/22/24 2,797m 12:00.0 2:08.7

ROW & BOX
Rate work 19,2:09/110 BOX @120
12,7,5,4,3,2

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04/20/24 460m 2:00.0 2:10.4

SUNDAY REST 4.5 (Drive home from MICHIGAN)
17,2:10.5

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