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Sep 13 Strength and Fitness: The 401K for Your Body
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John Polley

Log

Date Distance Time Pace Comments Action
07/14/22 654m 2:36.4 1:59.5 View workout
07/14/22 5,863m 25:00.0 2:07.9

THURSDAY. *** BIKE 28.5 w hills/
ROW pm ez 19.2:09.4

 View workout
07/12/22 637m 2:31.4 1:58.8

WEDNESDAY REST 1.5 — yard 90 mins

View workout
07/12/22 800m 3:12.8 2:00.5 View workout
07/12/22 1,912m 8:00.0 2:05.5 View workout
07/12/22 2,562m 11:00.0 2:08.8

EZ pm row 11,8,…

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07/12/22 2,106m 9:06.8 2:09.8

BIKE 33 (hamel/pioneer trail/ 11 east/independence & 19S/ old Watertown to CB & Fox, trail)
Row cd 9 mins

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07/11/22 740m 3:01.5 2:02.6

20s descends

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07/11/22 2,000m 8:25.0 2:06.2

4 X500/1:00R: 19, 2:04… 18,17,…16,2:11

 View workout
07/11/22 2,164m 9:00.0 2:04.7

20,2:05

 View workout
07/11/22 5,026m 21:15.0 2:06.8

MONDAY *** 51/72 ROW mid 7-8// 18,2:10.5…20,2:04

 View workout
07/09/22 430m 1:56.2 2:15.1

SUNDAY REST .5 *** 17 set slow MAINTENANCE LIFT

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07/09/22 1,097m 4:48.1 2:11.3 View workout
07/09/22 746m 3:00.0 2:00.6 View workout
07/09/22 980m 4:00.0 2:02.4 View workout
07/09/22 1,457m 6:00.0 2:03.5 View workout
07/09/22 2,391m 10:08.7 2:07.2

Saturday *** BIKE 33.5,1kV early morning

B. Row 50/70– short pieces at 4 pm

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07/08/22 844m 3:30.9 2:04.9 View workout
07/08/22 1,000m 4:26.0 2:13.0 View workout
07/08/22 2,400m 10:22.7 2:09.7

3x800/rHR 110 20 s, then slow to 134 cap

 View workout