John Polley

Log

Date Workout Score Ave Comments Action
01/31/22 214m 0:59.1 2:18.0

12,2:18

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01/31/22 2:30 556m 2:14.8

14,2:15

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01/31/22 636m 3:03.0 2:23.8

13, ez

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01/31/22 6000m 24:39.9 2:03.3

MONDAY ** Low rate TEMPO ROW hr154 20-21, 2:03-6

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01/31/22 4:31 1,057m 2:08.4

Warm up

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01/30/22 0:00.1 1m 1:40.0

SUNDAY ** REST6.25- Walk 50/DYG22

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01/29/22 0:00.1 1m 1:40.0

LIFT @ Y: 30 sets (chest-1a rows, scraps-revCurls,ad/abd, sh-triceps, Abs, ballHams)

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01/28/22 1420m 6:00.9 2:07.0 View workout
01/28/22 5000m 19:19.4 1:55.9

TIME TRIAL 5k 25.65,1:56 (notes: paced at =<1:57; hr 160 at 12 min: max hr NOT reached; use higher RATE AT 12 min — should have…

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01/28/22 6:41 1,587m 2:06.5

FRIDAY *** Ez warm up to HR 129, 6+min

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01/27/22 0:00.1 1m 1:40.0

THURSDAY *** REST.5.25 WALK 20/dyg20

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01/26/22 628m 2:55.0 2:19.3

12,2:20

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01/26/22 5:00 1,178m 2:07.3

18,2:08

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01/26/22 9:00 2,101m 2:08.5

18,2:09

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01/26/22 17:43 4,110m 2:09.4

WEDNESDAY *** ROW EZ & TREAD 9,6,5

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01/25/22 0:00.1 1m 1:40.0

TUESDAY *** LIFT YMCA 28 sets: chest8, scaps3,back5,ad1,abd2, sh3,biceps3,triceps2,bHams1,sidePlanks2/ WALKtrack

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01/24/22 246m 1:11.1 2:24.5 View workout
01/24/22 v6:00/1:30r...12 10,171m 1:55.0

MONDAY *** HARD LIV 6 min DESCEND BY :30/1:30

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01/23/22 0:00.1 1m 1:40.0

SUNDAY Rest 4.5 WALK 45, 12Stairs

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01/22/22 572m 2:30.0 2:11.1 View workout
01/22/22 23:25 5,445m 2:09.0 View workout
01/21/22 3:00 709m 2:06.9 View workout
01/21/22 4:00 929m 2:09.1 View workout
01/21/22 5:00 1,177m 2:07.4 View workout
01/21/22 6:00 1,399m 2:08.6 View workout