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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
Nov 19 Six Partner Workouts to Get You Moving
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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
01/03/23 2,515m 10:48.9 2:09.0

Tuesday B SHOVEL 45

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01/03/23 500m 2:12.0 2:12.0

TUESDAY *** LIFT & ROW 5k total (SHOULDERS & BACK) 3 scaps -3 militaryPress- AnteriorDelt Rack 30,25,20,25 bmp— ABD 2ABD…

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01/02/23 437m 2:04.5 2:22.4 View workout
01/02/23 1,000m 4:16.6 2:08.3 View workout
01/02/23 712m 3:01.4 2:07.3 View workout
01/02/23 504m 2:00.0 1:59.0 View workout
01/02/23 738m 3:00.0 2:01.9

21,2:02

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01/02/23 738m 3:00.0 2:01.9 View workout
01/02/23 848m 3:30.0 2:03.8 View workout
01/02/23 840m 3:28.5 2:04.1 View workout
01/02/23 3,137m 13:05.7 2:05.2

Monday *** ROW & benchP Rhr105/110 (144-51)

Sunday REST 1 walk 30 mins
Saturday WALK 1:16
FRIDAY BOX, LIFT SCAPS, arm…

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12/27/22 4,500m 19:00.0 2:06.6

Thursday SPIN HIGH HR
WEDNESDAY *** REST (travel from NYC)
TUESDAY ***
LIFT & ROW
WALK 13,700
3 SCAPS/ 2 k/ 1k…

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12/26/22 9,017m 37:30.0 2:04.7

MONDAY ** ROW in NYC LIV
WALK 11,300
4k warm up 19,2:09
4x1k: 20,2:04.8–21,2:03–22, 2:00.8 — 24, 1:58
C…

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12/24/22 495m 2:00.0 2:01.2

SUNDAY *** REST 5 Walk 14,700

SATURDAY—TRAVEL TO NYC
20,2:01.5

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12/24/22 727m 3:00.0 2:03.7

21,2:04

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12/24/22 1,191m 5:00.0 2:05.9

20,2:06

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12/24/22 1,420m 6:07.0 2:09.2

SATURDAY ** LIGHT ROW & LIFT DYG
Warm up 16-19, 2:16 connect …19,2:06

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12/23/22 503m 2:00.0 1:59.2 View workout
12/23/22 495m 2:00.0 2:01.2 View workout
12/23/22 495m 2:00.0 2:01.2 View workout