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Dec 23 Why Concept2 Supports 40 Year Old Ergs
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Dec 16 Holiday Season Erg Workouts

John Polley

Log

Date Workout Score Ave Comments Action
03/22/23 2:01 511m 1:58.3

5bp,3*1arows,1lat,3scaps, 2AD,ABD, 3 biceps,2ncr, AntDelt30,25,20

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03/22/23 4:11 1,008m 2:04.5

WEDNESDAY * LIFT 26 sets: 1k & 2 500s
***TUESDAY SP HARD
244/138 (5 pops to 148-53)

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03/19/23 26:00 6,223m 2:05.3

MONDAY * WALk 45’ DYG 27
REST 3.5
SUNDAY 3 Min BUILDS (base: 9,2:09.2): then 14 sets 1/:45 (biceps, chest, slants, SCAPS, A…

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03/17/23 500m 2:07.9 2:07.9

SATURDAY SPIN SD 208/134

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03/17/23 614m 2:37.7 2:08.4 View workout
03/17/23 2:00 509m 1:57.8 View workout
03/17/23 2:30 639m 1:57.3 View workout
03/17/23 0:20 87m 1:54.9 View workout
03/17/23 5:00 1,210m 2:03.9 View workout
03/17/23 17:00 4,008m 2:07.2

FRIDAY ROW & BOX & SLANTS

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03/15/23 717m 3:06.9 2:10.3

THURSDAY ** REST 3.0

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03/15/23 1000m 4:23.6 2:11.8 View workout
03/15/23 1000m 4:18.8 2:09.4 View workout
03/15/23 5:39 1,293m 2:11.4 View workout
03/15/23 8:46 2,015m 2:10.5

Wednesday REST .5/2.0 ROW ez DYG

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03/13/23 4:23 1,013m 2:09.9

TUESDAY * SPIN HARD 222w/140 avg pops to 144,46,48,52
MONDAY * LIFT 22 sets: biceps,2scaps, blBand,seated biceps , militaryPress, Sl…

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03/10/23 v516m/0:54r...2 1,032m 2:12.0

SUNDAY * SPIN SD 47:00–132(136-150 max), 211W
SATURDAY * WALK 1:04-ahovel 25’

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03/10/23 v500m/2:01r...2 1,000m 1:52.8

27,1:53

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03/10/23 800m 2:58.6 1:51.6

27, 1:51.6 164

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03/10/23 4:00 1,034m 1:56.0

24.5 1:56 162

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03/10/23 4:25 1,094m 2:01.1

23.2:00.5 155

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03/10/23 16:37 4,025m 2:03.9

FRIDAY*** MIV ROW (151-163): hrhump 144,48,52 (-5)
SHOVEL heavy 35’

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03/08/23 117m 0:29.1 2:04.3

THURSDAY * REST .5/1.5 ez recov 36” ride HRLim 124-130

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03/08/23 4:00 954m 2:05.7

19,2:07

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03/08/23 4:00 943m 2:07.2

WEDNESDAY * LIFT BOX ROW 22 sets, 3 box 2x 1k row (chest, back,ABD,biceps,triceps, hams, abs)

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