John Polley

Log

Date Workout Score Ave Comments Action
12/21/22 11:00.2 2,580m 2:07.9

WEDNESDAY ** ROW & LIFT
TUESDAY *** spin 221/42
MONDAY **** REST 4.5 walk 50
SUNDAY *** REST 3.5 walk 56

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12/15/22 2:17 498m 2:18.1

SATURDAY *** SPIN ascending watts, max 142 hr 218/42:00 FRIDAY *** shovel 30/ WALK 50’/ LIFT 20 sets

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12/15/22 959m 4:07.0 2:08.7 View workout
12/15/22 2:00 517m 1:56.0 View workout
12/15/22 2:00 515m 1:56.5 View workout
12/15/22 3:00 762m 1:58.1 View workout
12/15/22 4:00 995m 2:00.6 View workout
12/15/22 5:11 1,258m 2:03.8

FRIDAY **** ROW & BOX 5:30,4,3,2. 12 BOX

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12/15/22 0:00.2 1m 1:40.0

THURSDAY *** shovel 1:00

WEDNESDAY *** REST 2.5 shovel 1:00

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12/12/22 3:18.0 800m 2:03.7

TUESDAY*** SPIN SD 222/42’

SCAPS 72x10 20,20:4– LIFT: MP @2:00s: 40x11,9,8// LatDelt15/antDelt20/25mpUps/ 2Add/1Abd/2…

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12/12/22 5:00.0 1,200m 2:05.0

Scap 67x12, 20,2:05

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12/12/22 8:22.0 2,000m 2:05.5

MONDAY *** LIFT & Warm Upper ROWS: Blue Band, SCAPS 62x17, 8:30@19-20, 2:05.7

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12/10/22 720m 3:04.2 2:07.9

SUNDAY REST 1.5 WALK 1’23” DYG

16,2:08 +++

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12/10/22 2:00 538m 1:51.5

27,1:52

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12/10/22 3:00 756m 1:59.0

23,1:59. BOX 2

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12/10/22 4:00 981m 2:02.3

21,2:02.5 BOX 3

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12/10/22 6:00 1,454m 2:03.7

20,2:05 BOX 4

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12/10/22 8:32 2,046m 2:05.1

SATURDAY *** ROW & BOX 15x1:00/:30
18,2,09…20,2:04…..BOX 6

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12/07/22 13:45.0 3,250m 2:06.9

Friday ***SPIN 227w 42:00

THURSDAY. *** REST .5 Walk 60’,DYG

WEDNESDAY *** LIFT 22 sets
at y warm up blueBands, S…

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12/06/22 562m 2:18.7 2:03.3 View workout
12/06/22 2:00 500m 2:00.0

23,2:00 start at 118 STRAIGHT LINE HR

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12/06/22 2:00 500m 2:00.0

*** SC REPEATS *** 23,2:00 / rHR 115-20

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12/06/22 3:00 741m 2:01.4

22,2:01.5 98%

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12/06/22 5:00 1,191m 2:05.9

20,2:”6 98%

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12/06/22 7:09 1,642m 2:10.6

19,2:07.5 0. 97.5%

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