John Polley

Log

Date Workout Score Ave Comments Action
09/15/22 30:00 7,197m 2:05.0

THURSDAY *** Tempo 20,2:05.5//. WALK EZ

View workout
09/12/22 2:14 504m 2:12.9

WEDNESDAY *** LIFT 24 sets 3RvC, sh, tcp, incline benchP, abd., LUNGES

TUESDAY *** BIKE 25@18.2*****…

View workout
09/12/22 2:30 568m 2:12.0 View workout
09/12/22 371m 1:39.9 2:14.6 View workout
09/12/22 783m 3:24.5 2:10.5

17s descends, cap 144

View workout
09/12/22 30:00 7,235m 2:04.3

MONDAY *** 3 min BUILDS (base: 19.2:08.5//21,2:01//23,1:58//25,1:55-6// repeat to no144, them up to 153 and hold at 20,2:05ish

View workout
09/10/22 473m 1:57.3 2:03.9

SUNDAY*** Yard 1: LIFT 16 sets; BOX & STAIRS (5x 1:00-1:15, 3S, r20-30”)

View workout
09/10/22 8:00 1,907m 2:05.8

19,2:07

View workout
09/10/22 11:12 2,637m 2:07.5

SATURDAY *** BIKE 33, some hard 2d half pieces; PB on Baker PARK Hill

B. Row EZ stroke control 18,2:11….19,2:06

View workout
09/08/22 731m 3:15.7 2:13.8

FRIDAY *** REST1

Low rate stroke control 14,2:14.5

View workout
09/08/22 3:00 740m 2:01.6 View workout
09/08/22 4:00 975m 2:03.0 View workout
09/08/22 4:38 1,090m 2:07.7 View workout
09/08/22 9:00 2,138m 2:06.2 View workout
09/08/22 10:00 2,347m 2:07.8 View workout
09/08/22 496m 2:11.1 2:12.1

THURSDAY *** TIRED stroke work…10,18,2:10–9,5,4,3

View workout
09/05/22 960m 4:05.1 2:07.6

WEDNESDAY *** BIKE 37//17.3

TUESDAY ***LIFT 25 sets (6sh, 2scaps,3lats,4tcp,2bcp,1Ab, 2adductor, 1abductor, 4chest

Descend…

View workout
09/05/22 20:40 5,057m 2:02.6

LABOR DAY BIKE 24 hilly at 17.4//.
TEMPO ROW 20,2:04-5 [20.75] with some pops NOTE: HR < 144 till a little push at 17:17

View workout
09/02/22 2:00 472m 2:07.1

SUNDAY YARD 3 hrs

SATURDAY BIKE 35 hilly

16,2:09

View workout
09/02/22 3:00 724m 2:04.3 View workout
09/02/22 2:12 519m 2:07.4 View workout
09/02/22 8:00 1,892m 2:06.8 View workout
09/02/22 10:51 2,523m 2:09.1

FRIDAY*** ROW ez & 80% biceps/abs/abd/box/stairs 1:00 HOUR

View workout
09/01/22 505m 2:18.9 2:17.5 View workout
09/01/22 2:19 522m 2:13.1 View workout