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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
03/05/23 1,509m 6:00.0 1:59.2 View workout
03/05/23 2,051m 8:15.0 2:00.6 View workout
03/05/23 2,043m 8:27.4 2:04.1

SUNDAY * LIV RELAXED RATE (150-161) 2k,2k,6:00,4:00
Cool 136

 View workout
03/02/23 508m 2:00.0 1:58.1

Saturday REST 1
FRIDAY* SPIN SD 203/140
20,2:01

 View workout
03/02/23 708m 3:00.0 2:07.1

18,2:07.5

 View workout
03/02/23 1,056m 4:30.0 2:07.8

18

 View workout
03/02/23 1,400m 6:00.0 2:08.5

18RATE. 17 sets: 3scaps,2lats,2flatBP1-a, 2,15degree1A, AD, cable flys, 4sh, 2BCP,

View workout
03/02/23 2,030m 8:44.0 2:09.0

THURSDAY * ROW & LIFT 8,1/6,2/4,3/3,4/2 low rate 18

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03/01/23 1,119m 4:56.2 2:12.3 View workout
03/01/23 500m 1:50.3 1:50.3

28,1:50.3 150

 View workout
03/01/23 800m 3:07.7 1:57.3

24,1:57 149

 View workout
03/01/23 992m 4:00.0 2:00.9

22,2:01 147

 View workout
03/01/23 1,221m 5:00.0 2:02.8

21,2:03 140

 View workout
03/01/23 1,628m 6:52.7 2:06.7

WEDNESDAY * 7 am ROW & 4BOX —Uncle John FUNERAL
Warm up TGP 17-22, 2:06.5
TUESDAY * HOUSECLEAN/walk36’,DYG

 View workout
02/24/23 1,011m 4:25.7 2:11.4

SUNDAY * SPIN 136/203 htCap145 (182,136–212,144). Saturday **** WALK 36’//DYG 24 REST .5/6.0

 View workout
02/24/23 500m 1:48.6 1:48.6

28-40. 1:50 155

 View workout
02/24/23 539m 2:00.0 1:51.3

28,1:51.3 154

 View workout
02/24/23 782m 3:00.0 1:55.0

24.5, 1:55 157

 View workout
02/24/23 776m 3:00.0 1:55.9

24,1:56 155

 View workout
02/24/23 1,015m 4:00.0 1:58.2

23,1:59 155

 View workout