John Polley

Log

Date Workout Score Ave Comments Action
01/30/23 4:00 985m 2:01.8

21,2:02-4 154

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01/30/23 4:00 971m 2:03.5

20,2:05 150

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01/30/23 4:29 971m 2:18.5

20,2:06 148

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01/30/23 12:00 2,819m 2:07.7

19,2:08

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01/30/23 2:12 514m 2:08.5

MONDAY *** ROW LIV , then LIFT 15 sets (first since COVID)
Warm up

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01/30/23 0:00.2 1m 1:40.0

SUNDAY ***BIKE 18 miles w stand ups (still COVID+)
SATURDAY ***WALK 3
FRIDAY ***HIKE 6 (3hours) Hard
THURSDAY *** WALK 4

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01/19/23 27:42.0 6,500m 2:07.8

COVID ***
TUESDAY ***WALKED 2.6
MONDAY*** COVID Test +
SUNDAY*** SICK TRAVEL to La Quinta
SATURDAY *** TIRED WALK 2 mil…

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01/18/23 833m 3:42.5 2:13.5

FRIDAY HIKE GATEWAY to saddle
THURSDAY *** ROW & LIFT 12/6. Sets/10/7 sets/3/7 sets … sprint and cool down (7 SHOULDERS 3…

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01/18/23 2:00 532m 1:52.7

27,1:53 159

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01/18/23 3:00 760m 1:58.4

23,1:59 160

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01/18/23 3:00 750m 2:00.0

22,2:00 157

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01/18/23 4:00 983m 2:02.0

21,2:02 159

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01/18/23 5:00 1,209m 2:04.0

20,2:04 154

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01/18/23 6:00 1,438m 2:05.1

20, 2:06 148

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01/18/23 4:17 1,012m 2:07.2

WEDNESDAY *** ROW LIV / rhr105 (get the TRAVEL Kinks out) warm up

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01/15/23 791m 3:26.3 2:10.4

Monday & TUESDAY ** TRAVEL — DRIVE TO SCOTTSDALE

Catch practice PWC

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01/15/23 4:00 1,015m 1:58.2

23,1:59

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01/15/23 5:00 1,192m 2:05.8

19,2;06.5

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01/15/23 12:51 3,019m 2:07.7

SUNDAY*** BOX and ROW 12x1:00/:30– 3k 19,2:08-9

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01/14/23 12:55.0 3,100m 2:05.0

SATURDAY *** ROW & LIFT Scapsxx3x1K//2flys// flyups// 31A-Rows on 2s// 2lats//benchP // farmers // 2Add// 1ABD// 2 triceps// shrolls…

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01/12/23 470m 2:04.6 2:12.5

FRIDAY SPIN HRHUMPS 140,44,48,50,52,52 (-6). 225W 40 mins. // DYG
B. WALK 32’

Pwc 14,,2:14

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01/12/23 2:00 519m 1:55.6

24,1:57

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01/12/23 3:00 762m 1:58.1

22, 2:01

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01/12/23 5:00 1,210m 2:03.9

21 2:04

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01/12/23 7:00 1,675m 2:05.3

20 2:06

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