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John Polley

Log

Date Distance Time Pace Comments Action
10/14/22 4,024m 17:17.2 2:08.8

FRIDAY *** ROW BOX7 STAIRS Target Play to 19,2,07-8

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10/13/22 818m 3:15.4 1:59.4

SIV 800 cool down

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10/13/22 2,000m 7:18.7 1:49.6

5 X500/rHR 100-105 — base 27,1:51

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10/13/22 506m 2:01.6 2:00.1 View workout
10/13/22 2,537m 10:08.7 1:59.9

SIV hard. Warm up 10:00 @ 1:58.3 hr 151 (23,1:59.5 cruise)

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10/13/22 600m 2:22.0 1:58.3

THURSDAY *** warm up FAILED TT (30 MIN) LESSONS: 1) no sleep pill; 2) need more 500 SIV “uncomfortable” work ( builds are for…

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10/10/22 787m 3:31.3 2:14.2

WEDNESDAY *** REST 2.5

TUESDAY *** LIFT @ Y: 26 sets: 6 sh, 3 ch, 2scaps, 3lats, abductors, 2adductors, 1ab,3 bicep,3trceps,1BandB…

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10/10/22 7,230m 30:00.0 2:04.4

MONDAY *** ROW 17s pop BUILDS (on 2:50 song) @ 24, 54 — 26-7,1:52

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10/08/22 720m 2:52.2 1:59.5

SUNDAY *** BIKE 24 COLD 17.7

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10/08/22 739m 3:08.6 2:07.6 View workout
10/08/22 409m 1:30.0 1:50.0

27,1:50

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10/08/22 528m 2:00.0 1:53.6

24,1:55

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10/08/22 770m 3:00.0 1:56.8

23,1:58

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10/08/22 1,009m 4:00.0 1:58.9

22,2:01

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10/08/22 1,238m 5:00.0 2:01.1

21,2:02

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10/08/22 1,519m 6:18.8 2:04.6

SATURDAY *** ROW TEMPO LIV rHR 99-95: 6 min, 5,4,3,2,1:30 stroke r INCREASE+ 20, 22,22,23,24,26

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10/06/22 3,117m 13:15.0 2:07.5

FRIDAY *** REST 1.5 WALK 40; DYG 20-25

THURSDAY ***ROW & LIFT at Y 20 sets (3x 1-a rows, 2 Lats , 7chest, 2Ad., 1abd, 2 abs, 2…

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10/02/22 626m 2:39.1 2:07.0

WED BIKE 54 2,100V (Bayfield)
Tuesday REST 1
MONDAY *** BIKE 30 17.3 1kV

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10/02/22 8,391m 35:00.0 2:05.1

SUNDAY LONG BUILDS (base: 19,2:09.4) TSC<20: 20,2:03-4//21,01//22,2:00//23,1:58
HR UP 6, DOWN 4

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09/30/22 202m 0:46.0 1:53.8

SATURDAY BIKE 22 @17.7

B. Friday LIFT 22 sets (2Slants, poleAbs, ABD, 3 benchP, bicep TF, 2 tcp, 2 oh shBands, leg curls, 40MP, SS…

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