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John Polley

Log

Date Distance Time Pace Comments Action
09/10/22 1,907m 8:00.0 2:05.8

19,2:07

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09/10/22 2,637m 11:12.8 2:07.5

SATURDAY *** BIKE 33, some hard 2d half pieces; PB on Baker PARK Hill

B. Row EZ stroke control 18,2:11….19,2:06

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09/08/22 731m 3:15.7 2:13.8

FRIDAY *** REST1

Low rate stroke control 14,2:14.5

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09/08/22 740m 3:00.0 2:01.6 View workout
09/08/22 975m 4:00.0 2:03.0 View workout
09/08/22 1,090m 4:38.4 2:07.7 View workout
09/08/22 2,138m 9:00.0 2:06.2 View workout
09/08/22 2,347m 10:00.0 2:07.8 View workout
09/08/22 496m 2:11.1 2:12.1

THURSDAY *** TIRED stroke work…10,18,2:10–9,5,4,3

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09/05/22 960m 4:05.1 2:07.6

WEDNESDAY *** BIKE 37//17.3

TUESDAY ***LIFT 25 sets (6sh, 2scaps,3lats,4tcp,2bcp,1Ab, 2adductor, 1abductor, 4chest

Descend…

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09/05/22 5,057m 20:40.0 2:02.6

LABOR DAY BIKE 24 hilly at 17.4//.
TEMPO ROW 20,2:04-5 [20.75] with some pops NOTE: HR < 144 till a little push at 17:17

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09/02/22 472m 2:00.0 2:07.1

SUNDAY YARD 3 hrs

SATURDAY BIKE 35 hilly

16,2:09

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09/02/22 724m 3:00.0 2:04.3 View workout
09/02/22 519m 2:12.3 2:07.4 View workout
09/02/22 1,892m 8:00.0 2:06.8 View workout
09/02/22 2,523m 10:51.9 2:09.1

FRIDAY*** ROW ez & 80% biceps/abs/abd/box/stairs 1:00 HOUR

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09/01/22 505m 2:18.9 2:17.5 View workout
09/01/22 522m 2:19.0 2:13.1 View workout
09/01/22 333m 1:28.2 2:12.4 View workout
09/01/22 2,113m 9:00.0 2:07.7

3*3:00/rHR 104 max 144

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