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John Polley

Log

Date Workout Score Ave Comments Action
11/11/22 484m 1:59.3 2:03.2

Saturday *** REST 2 walk 30// 20 min arm, abs, stairs// DYG

18,2:05

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11/11/22 4:11 1,005m 2:04.8

20,2:05.5

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11/11/22 12:48 3,028m 2:06.9

FRIDAY *** BOX & ROW
Warm up 3k; 8x1:00/:45//ABD slant ABD slant// box // Row 1k/ cool down.

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11/09/22 932m 3:53.3 2:05.1

THURSDAY *** SPIN

Descends

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11/09/22 2:30 633m 1:58.4

23,1:59

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11/09/22 3:00 749m 2:00.1

22,2:00

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11/09/22 4:00 981m 2:02.3

21,03

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11/09/22 5:11 1,210m 2:08.5

20,05

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11/09/22 23:15 5,512m 2:06.5

WEDNESDAY *** tempo row 4:00 ez BUILDS (base: 19,2:09) 20.05/21,03/22,01.5/23,2:00… cap 148 APPROACH 2:06-6.5

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11/05/22 869m 3:38.5 2:05.7

TUESDAY WALK 77
MONDAY ** LIFT 25 sets
SUNDAY WALK 30// SPIN

No look descends

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11/05/22 5:00 1,241m 2:00.8

21,2:01. 163

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11/05/22 21:40 5,246m 2:03.9

HRHUMPS 147,152,156,160…152

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11/05/22 4:54 1,161m 2:06.8

SATURDAY**** WALK ROW 55 __Warm up for HRHumps

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11/03/22 628m 2:29.9 1:59.3

FRIDAY **** REST 1.0 walk 40

Cooldown descends

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11/03/22 5:00 1,221m 2:02.8

20,2:04

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11/03/22 6:00 1,455m 2:03.7

20,2:04.5

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11/03/22 13:26 3,213m 2:05.5

THURSDAY ***. Walk 55// ROW & BOX 8
Warm up to 144

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11/01/22 904m 3:42.2 2:02.8

WEDNESDAY WALK 45/ LIFT 27 sets/DYG (bandWU 3scap 3lat row backBand 2Ad 1Ad 7ch&mp 2ab 2 cableSH 2 triceps 2 biceps)

Descends…

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11/01/22 21:00 5,113m 2:03.2

TUESDAY. WALK 55/ROW 3 BUILDS (base: 20,2:06)

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10/30/22 2:00.0 547m 1:49.6

30,1:50

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10/30/22 3:00.0 715m 2:05.8

MONDAY *** rest 6.5 WALK 1:00 TRAVEL FROM PSP

Cool down descends

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10/30/22 3:00.0 804m 1:51.9

27,1:53 HR160

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10/30/22 4:00.0 1,047m 1:54.6

(Did not upload) 25.1:56.5 HR 160

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10/30/22 8:00.0 2,020m 1:58.8

23,2:00 (Did not upload) 160 hr caps FROM HERE

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10/30/22 12:00.0 3,000m 2:00.0

SUNDAY in PSP (did not upload) Walk 1:00/ ROW LIV
20,2:07…26,1:54 hr 153

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