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John Polley

Log

Date Workout Score Ave Comments Action
03/02/23 8:44.0 2,030m 2:09.0

THURSDAY * ROW & LIFT 8,1/6,2/4,3/3,4/2 low rate 18

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03/01/23 4:56 1,119m 2:12.3 View workout
03/01/23 500m 1:50.3 1:50.3

28,1:50.3 150

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03/01/23 800m 3:07.7 1:57.3

24,1:57 149

 View workout
03/01/23 4:00 992m 2:00.9

22,2:01 147

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03/01/23 5:00 1,221m 2:02.8

21,2:03 140

 View workout
03/01/23 6:52 1,628m 2:06.7

WEDNESDAY * 7 am ROW & 4BOX —Uncle John FUNERAL
Warm up TGP 17-22, 2:06.5
TUESDAY * HOUSECLEAN/walk36’,DYG

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02/24/23 1011m 4:25.7 2:11.4

SUNDAY * SPIN 136/203 htCap145 (182,136–212,144). Saturday **** WALK 36’//DYG 24 REST .5/6.0

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02/24/23 500m 1:48.6 1:48.6

28-40. 1:50 155

 View workout
02/24/23 2:00 539m 1:51.3

28,1:51.3 154

 View workout
02/24/23 3:00 782m 1:55.0

24.5, 1:55 157

 View workout
02/24/23 3:00 776m 1:55.9

24,1:56 155

 View workout
02/24/23 4:00 1,015m 1:58.2

23,1:59 155

 View workout
02/24/23 4:00 998m 2:00.2

22,2:01 152

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02/24/23 12:00 2,896m 2:04.3

FRIDAY *** MIV 20,2:06 2:04.3 148

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02/24/23 0:00.2 1m 1:40.0

For mon 12,8,6,5,5 shoot for 160 22-23 rate

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02/21/23 3:00 759m 1:58.5

Thursday *** Shovel 80”// B. LIFT 14 BOX 3 (1-rows, benchP 30,30,50,flat1-a// rev curls/ rev bands/ ABD// FARMERS
WEDNESDAY **…

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02/21/23 4:00 980m 2:02.4 View workout
02/21/23 4:00 970m 2:03.7 View workout
02/21/23 8:27 2,026m 2:05.1

TUESDAY *** ROW & Scap 8,4,4,3 17 sets: 3Scaps, 2Ad, 1Abd, 3Clpress; 3 biceps , 2 triceps, 1 Lat [no Chest or latDelts]
19-20,2:0…

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02/21/23 2:00.0 517m 1:56.0

Monday RS 5.5
(Did not upload) 24,1:57

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02/17/23 606m 2:40.2 2:12.1

SUNDAY *** SPIN SD recovery (131/140max 88/82 188)
SATURDAY *** Walk 46’LIFT FAST 20/32’ SCAPS superset biceps //2slants/…

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02/17/23 2:00 533m 1:52.5

27,1:52.5 153

 View workout
02/17/23 1:51 500m 1:51.0

29,1:51 154

 View workout
02/17/23 v500m/4:13r...1 500m 1:52.5

27-28, 1:52.5 152

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