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Sep 13 Strength and Fitness: The 401K for Your Body
Sep 12 Concept2’s Dan Brooks' Endurance Coastal Row: The Blackburn Challenge 2024
Aug 16 5 Favorite SkiErg and Kettlebell Workouts
Aug 13 2024 Paris Olympics Rowing Roundup

John Polley

Log

Date Distance Time Pace Comments Action
09/30/22 2,500m 10:34.8 2:06.9

5 X500/1:00R: cap 136 20,19,18,16,14

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09/30/22 2,589m 11:01.7 2:07.7

A. Friday *** row early & EZ to 132

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09/29/22 697m 2:58.3 2:07.9 View workout
09/29/22 2,550m 10:30.0 2:03.5

5 BOX 1’/1’

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09/29/22 5,731m 23:32.9 2:03.2

THURSDAY *** ROW & then BOX Target Play 98% 10,2:07… HrHump 8 breaths (-4) 148,154,160

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09/26/22 1m 0:00.5 4:10.0

Wednesday REST 4.5

TUESDAY BIKE 24@17 COLD GEAR

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09/26/22 3,100m 13:15.0 2:08.2

MONDAY *** LIFT at YMCA 10’ warm up at 18, 2:08.8// 3:20@17,2:09// 18 sets (no ant delts)

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09/25/22 588m 2:41.6 2:17.4 View workout
09/25/22 800m 3:30.6 2:11.6 View workout
09/25/22 699m 3:00.0 2:08.7 View workout
09/25/22 934m 4:00.0 2:08.4 View workout
09/25/22 1,292m 5:30.0 2:07.7 View workout
09/25/22 1,261m 5:20.0 2:06.8 View workout
09/25/22 1,275m 5:25.9 2:07.8 View workout
09/25/22 3,168m 13:33.0 2:08.3

SUNDAY. ***Row without plan 10k// slants//BOX // stairs// biceps & OH Rope

SATURDAY *** BIKE 24@ 17.6

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09/23/22 5,830m 25:00.0 2:08.6

FRIDAY*** ez ROW/DYG/35 min lift 16 sets

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09/22/22 259m 1:12.6 2:20.1 View workout
09/22/22 1,000m 4:09.9 2:04.9 View workout
09/22/22 7,216m 30:00.0 2:04.7

THURSDAY *** 3:30 BUILDS (base: 19 2:09.4) 2’@20 202//1:30@21,2:00//1:15@221:59//1:00@23,1:57…1:30@21 ,2:01//1:15@20,20:2-4…

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09/19/22 763m 3:13.5 2:06.8

WEDNESDAY REST 3.5 (yard 30’)
TUESDAY *** BIKE 30 17.6

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