John Polley

Log

Date Workout Score Ave Comments Action
07/19/25 4:00 961m 2:04.8

20,2:04.8(156

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07/19/25 5:00 1,175m 2:07.6

19.5,2:07.6

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07/19/25 6:00 1,391m 2:09.4

SATURDAY ROW & BOX 10
2 Minnesota sh BUILDS (base: 18,2:12

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07/17/25 1:12 263m 2:17.6

FRIDAY REST .5/3.5 walk 3 miles

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07/17/25 2:22 541m 2:11.7 View workout
07/17/25 3:00 726m 2:03.9

22,2:03.9 (ez)

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07/17/25 3:08.0 731m 2:08.5

19,2:09.5

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07/17/25 12:00.0 2,771m 2:09.9

THURSDAY 10-14s 2:20 BUILDS (base: 18: 2:13
LIFT CH// armss// Legs

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07/14/25 1:33 346m 2:15.5

WEDNESDAY WALK4.2 fast// B. LIFT 11 SH & LATS/. TUESDAY REST 3– WALK 48 DYG

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07/14/25 2:00 491m 2:02.1

21,2:02.5

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07/14/25 1:05 242m 2:14.7 View workout
07/14/25 2:00 487m 2:03.2 View workout
07/14/25 10:00 2,300m 2:10.4

Monday 10S 2:20 build18,2:13
(Back, dips, ABAD) 21 sets

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07/10/25 v1:25/0:35r...6 2,119m 2:00.3

THURSDAY
A. WALK 3.7/1:00
B. BOX & ROW 85;45 9/6
ROW 3,BOX 2, ROW 1, BOX 2// ROW BOX 3//ROW BOX 3

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07/10/25 0:02.5 10m 2:05.0

SATURDAY LIFT 30 sets Hams/ and ball/ 3lunges/scaps/ AnteriorDelts/ FARMERS80/ 3 flys/ slants/ SIDE PLANKS/ biceps/ NCr
FRIDAY REST…

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07/08/25 2:00 480m 2:05.0

WEDNESDAY WALK 1:02 DYG
20,2:05

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07/08/25 1:00 260m 1:55.3

23,1:55

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07/08/25 750m 3:02.4 2:01.6

24,2:01.6.

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07/08/25 2:00 476m 2:06.0

6 A AD// 3 dip// 5 LATS// 2 TCPs// 2 c flys// 2 m benchP
20,2:06

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07/08/25 6:36 1,521m 2:10.3

TUESDAY LIFT CHEST, LATS, triceps ABAD. 20 sets.

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07/05/25 v1:25/5:01r...3 1,073m 1:58.8

SUNDAY NATURE WALK REST .5/ 1.5
ROW bx2 ROW bx2 ROW bx2 85/45

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07/05/25 2:00 485m 2:03.7

20,2:03.7
6Abad//3x 75# db rows// 2 Lats// 3 dips// 2 benchP// 2 c flys// 2 m triceps

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07/05/25 8:45 2,016m 2:10.3

SATURDAY LIFT 20 BOX 6
Warm up 18,2,11

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07/03/25 2:00 488m 2:02.9

FRIDAY WALK 5.2 miles HOT
21,2:03

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07/03/25 2:00 492m 2:01.9

22,2:02

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