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Sep 13 Strength and Fitness: The 401K for Your Body
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John Polley

Log

Date Distance Time Pace Comments Action
10/23/22 873m 3:00.0 1:43.0

3x1:00@34,1:43/rHR 103-05

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10/23/22 3,000m 10:56.4 1:49.4

6x500// then 3x1:00. rHR 103-105

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10/23/22 2,973m 12:06.8 2:02.2

SUNDAY *** SIV ROW

Warm up 20,2:06…25,1;54-5 hr 151

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10/20/22 764m 3:07.5 2:02.7

SATURDAY ** REST 4.5. WALK 45, DYG

FRIDAY *** BIKE 31.5 17.7 Hamel 19s 6E

Descends

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10/20/22 522m 2:00.0 1:54.9

25,1:55

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10/20/22 999m 4:00.0 2:00.1

23,2:00 hr153

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10/20/22 1,464m 6:00.0 2:02.9

21,2:03.5

 View workout
10/20/22 4,268m 17:48.9 2:05.2

THURSDAY*** Tempo pieces +rate 20,2:05.5 144

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10/18/22 398m 1:44.3 2:11.0

WEDNESDAY *** LIFT 27 sets (3lat, 3 scap, 4 sh, 5Ch, 3TCP, 2bands, 3ab, 2Ad, 1Abd, 1bcp, 1bHam,

Y Spin 202WattAvg base 82,170. <…

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10/18/22 3,000m 10:54.8 1:49.1

6X500/rHR 100-105, 27,1:51-28,1:50-30,1:48.5-49-30…-30—29,1:51 [cap 154]

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10/18/22 244m 1:05.7 2:14.6 View workout
10/18/22 2,791m 11:21.7 2:02.1

TUESDAY **+ ROW SIV & SPIN 45 warm up 18,2:09 …25,1:54 HR 151

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10/16/22 1,186m 5:00.0 2:06.4

MONDAY **** REST 3.5

18,2:07

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10/16/22 1,642m 7:00.0 2:07.8

18, 2:08

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10/16/22 1,862m 8:00.0 2:08.8 View workout
10/16/22 2,335m 10:00.0 2:08.4

SUNDAY *** ROW & LIFT Ns 1:00 30r/17sets: 2bc 1revC 3triceps 2mp 2AnteriorDelts 2slants 1xlcurls 1xAbd 1x30dBp 2x15d1ABP

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10/14/22 391m 1:42.4 2:10.9

Saturday *** SPIN CLASS 82/170W= base

14,2:12 low rate cool down

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10/14/22 969m 4:00.0 2:03.8

BOX1 ST3 BOX1 ST3 BOX1 20’2:04.5

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10/14/22 1,204m 5:00.0 2:04.5

BOX1 ST3 BOX1 19,2:05

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10/14/22 1,429m 6:00.0 2:05.9

BOX1 ST3 BOX1 18, 2:06

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