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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
07/22/22 1:06 252m 2:11.7

SECOND EZ ROW 11:30 (after George birthday breakfast)

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07/22/22 1032m 4:16.6 2:04.3

17s light descends

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07/22/22 30:00 6,985m 2:08.8

FRIDAY 59/83 *** LSA 19,2:09.2 95%

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07/21/22 5:00 1,178m 2:07.3 View workout
07/21/22 4:30 1,027m 2:11.5

THURSDAY *** BIKE 50.2 miles @17.3// 1400 V // row two groove cool down pieces.

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07/19/22 714m 2:58.3 2:04.8

Wednesday *** REST 2.5

Light feet 20s descends

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07/19/22 3x500m/1:00r 6:45.8 2:15.2

3X500/1:00R: low rate 16,15,14

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07/19/22 33:20 8,021m 2:04.6

Hr Humps to 8k

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07/19/22 4:22 1,028m 2:07.8

TUESDAY *** warm up then HR HUMPS 144,148,152,156 (-6)/ down 6 (20:206 +2)

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07/18/22 1049m 4:21.3 2:04.5

20s descends.

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07/18/22 v2:00/6:21r...3 1,463m 2:03.0 View workout
07/18/22 25:00 5,820m 2:08.8

MONDAY *** maintenance LIFT & ROW — circuits 25:00/3x500/4 sets between

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07/16/22 2000m 9:36.2 2:24.0

SUNDAY *** BIKE 42/1200V@17.2. (15w/19no/IndependenceN/11e/19N from Loretto/50e/PintoS/Hame/Dunkirk

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07/16/22 3x500m/1:00r 6:33.7 2:11.2 View workout
07/16/22 9:00 2,092m 2:09.0

18,2:10

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07/16/22 40:00 9,325m 2:08.6

SATURDAY *** LSD 19,2:09

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07/15/22 8:28.0 2,031m 2:05.0

FRIDAY *** LIFT maintenance 23) sets: warm up & cool down 1Ks (5chest, 6 arms, 1sh, sideP, shRolls, 2Ad, 1Abd, 2Lats, 2scaps

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07/14/22 654m 2:36.4 1:59.5 View workout
07/14/22 25:00 5,863m 2:07.9

THURSDAY. *** BIKE 28.5 w hills/
ROW pm ez 19.2:09.4

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07/12/22 637m 2:31.4 1:58.8

WEDNESDAY REST 1.5 — yard 90 mins

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07/12/22 800m 3:12.8 2:00.5 View workout
07/12/22 8:00 1,912m 2:05.5 View workout
07/12/22 11:00 2,562m 2:08.8

EZ pm row 11,8,…

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07/12/22 9:06 2,106m 2:09.8

BIKE 33 (hamel/pioneer trail/ 11 east/independence & 19S/ old Watertown to CB & Fox, trail)
Row cd 9 mins

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07/11/22 740m 3:01.5 2:02.6

20s descends

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