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Oct 26 From California to Hawaii: A Record-Breaking Row
Oct 9 Concept2 at HOCR 2025: Powering Rowers, Stories & Community
Oct 8 2026 World Rowing Indoor Championships
Oct 7 StrengthErg Firmware Update for Greater Simplicity

John Polley

Log

Date Workout Score Ave Comments Action
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

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

29,1:51 154

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

27-28, 1:52.5 152

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02/17/23 4:00 1,007m 1:59.1

23,1:59.5 156

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02/17/23 4:00 1,001m 1:59.8

23,2:00 154

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02/17/23 4:00 991m 2:01.0

22,2:01 150

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02/17/23 12:00 2,879m 2:05.0

FRIDAY *** MIV2SIV (150-56) 3x4:00; 4x500 OR 2:00SWU 20,2:05 99.1% 145

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02/17/23 1:51.0 500m 1:51.0

(Did not upload) 154– 28-29, 1:50-52

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02/13/23 4:00 1,032m 1:56.2

See2 min dnu
TUESDAY *** BIKE 24 —
T, WED & TH— TRAVEL 1900 miles from La Quinta
24,1:56.2 163

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02/13/23 5:00 1,259m 1:59.1

22,1:59.1 160

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02/13/23 6:16 1,501m 2:05.2

21,2:01.6 157

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02/13/23 0:35 117m 2:30.4 View workout
02/13/23 12:00 2,896m 2:04.3

MONDAY*** MIV2SIV 150-163, thenLIFT: 12’,6,5,4,2’ (150-164)//
warm up 20,2:05 150 LIFT 17 CHEST, shoulders, SCAPS biceps…

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02/13/23 0:22.0 95m 1:55.7 View workout
02/13/23 1:47.8 500m 1:47.8

Freestyle (did not upload)

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02/09/23 504m 2:15.3 2:14.2

Sunday REST 2.5. Walk 50”/ DYG
SATURDAY *** BIKE 37 17.4 in La Quinta

FRIDAY *** REST2

LIFT 5shoulders, 3Lats, 2…

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02/09/23 1289m 5:53.9 2:17.2

Cool down 136 cap

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02/09/23 2:00 508m 1:58.1

PWR ENDURE 20.5,2:00

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02/09/23 2:00 499m 2:00.2

PWR LR ENDURE 20,2:01

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02/09/23 8x1:00/1:15r 2,167m 1:50.7

PWR LR 1/1:15 4x22,:1:53-2x24,1:50-2x25,1:49

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02/09/23 12:00 2,892m 2:04.4

THURSDAY *** ROW PWR & lift17– warm up 20,2:06 to 146

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02/06/23 1005m 4:20.1 2:09.4

WEDNESDAY **** BIKE EZ RECOVERY RIDE HRLIM 117-130 avg119//24 miles 17.6 mph
TUESDAY *** HIKE La Quinta b&grind 71”

<…		 View workout