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John Polley

Log

Date Distance Time Pace Comments Action
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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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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