John Polley

Log

Date Workout Score Ave Comments Action
01/02/23 2:04 437m 2:22.4 View workout
01/02/23 2x500m/1:00r 4:16.6 2:08.3 View workout
01/02/23 712m 3:01.4 2:07.3 View workout
01/02/23 2:00 504m 1:59.0 View workout
01/02/23 3:00 738m 2:01.9

21,2:02

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01/02/23 3:00 738m 2:01.9 View workout
01/02/23 3:30 848m 2:03.8 View workout
01/02/23 3:28 840m 2:04.1 View workout
01/02/23 13:05 3,137m 2:05.2

Monday *** ROW & benchP Rhr105/110 (144-51)

Sunday REST 1 walk 30 mins
Saturday WALK 1:16
FRIDAY BOX, LIFT SCAPS, arm…

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12/27/22 19:00.0 4,500m 2:06.6

Thursday SPIN HIGH HR
WEDNESDAY *** REST (travel from NYC)
TUESDAY ***
LIFT & ROW
WALK 13,700
3 SCAPS/ 2 k/ 1k…

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12/26/22 37:30.0 9,017m 2:04.7

MONDAY ** ROW in NYC LIV
WALK 11,300
4k warm up 19,2:09
4x1k: 20,2:04.8–21,2:03–22, 2:00.8 — 24, 1:58
C…

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12/24/22 2:00 495m 2:01.2

SUNDAY *** REST 5 Walk 14,700

SATURDAY—TRAVEL TO NYC
20,2:01.5

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12/24/22 3:00 727m 2:03.7

21,2:04

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12/24/22 5:00 1,191m 2:05.9

20,2:06

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12/24/22 6:07 1,420m 2:09.2

SATURDAY ** LIGHT ROW & LIFT DYG
Warm up 16-19, 2:16 connect …19,2:06

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12/23/22 2:00 503m 1:59.2 View workout
12/23/22 2:00 495m 2:01.2 View workout
12/23/22 2:00 495m 2:01.2 View workout
12/23/22 2:00 493m 2:01.7

Repeats 110: 21,2:02…23,1:59.5 98%

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12/23/22 6:00 1,451m 2:04.0

21,2:04 98% 149

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12/23/22 8:00 1,904m 2:06.0

20,2:06 98% 141

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12/23/22 11:11 2,621m 2:08.0

FRIDAY ** Target Play 98%
18-19,2,09-07 to 132 HR

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12/21/22 1:02.0 273m 1:53.5

THURSDAY ** 12 BOX 3 slants/ 3Abs, 2ABD, 2Rv Curls,1bc. 8/2/2: sh stroke ladder 30

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12/21/22 3:00.0 732m 2:02.9

21,2:03.5

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12/21/22 6:00.0 1,432m 2:05.6

Row & scaps

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