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John Polley

Log

Date Distance Time Pace Comments Action
06/16/22 7,201m 30:07.6 2:05.5

THURSDAY *** 3:30 BUILDS (base: 19,2:08-10): 22,2:02-23,2:01-24,1:59-25,1:56-30,1:48- 31,1:46 [yard 1.0]

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06/14/22 545m 2:29.1 2:16.7

WEDNESDAY *** LIFT ARMS & ABS AD 15 sets (6bc,5tc,3ab,1ad) REST .5– 2.5

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06/14/22 2,000m 8:21.6 2:05.4 View workout
06/14/22 977m 4:00.0 2:02.8 View workout
06/14/22 2,386m 10:00.0 2:05.7 View workout
06/14/22 5,026m 21:31.6 2:08.4

TUESDAY *** ROW ez Hr max 142; Target Play 18,2:11..19,2:08 to 132

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06/13/22 3,000m 13:00.0 2:10.0

MONDAY *** LIFT at Y, 22 sets// ROW 6:00 warm up and 7 min cool down (cable chest, Lats, 2abd/ad, 2scaps, bicepmachine, cable lat delts,…

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06/12/22 569m 2:37.2 2:18.1 View workout
06/12/22 565m 2:30.0 2:12.7

14,2:14

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06/12/22 576m 2:30.0 2:10.2

16,2:11

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06/12/22 1,434m 6:00.0 2:05.5 View workout
06/12/22 5,873m 25:00.0 2:07.7

Sunday *** Row ez 20,2:08-9

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06/11/22 554m 2:37.6 2:22.2 View workout
06/11/22 4,000m 16:58.8 2:07.3 View workout
06/11/22 7,152m 30:00.0 2:05.8

Saturday *** 3 min BUILDS (base: 20,2:09)

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06/09/22 465m 2:00.0 2:09.0

FRIDAY **** YARD 2.25

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06/09/22 615m 2:30.0 2:01.9

21.2.03

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06/09/22 725m 3:00.0 2:04.1

2 30 degree benchP and 2 seated biceps, then 21,2:04

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06/09/22 946m 4:00.0 2:06.8

2 benchP & 2 Lat holds, then 20,2:07

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06/09/22 1,386m 6:00.0 2:09.8

3 mp superset 3 SCAPS, then 18,2:10

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