John Polley

Log

Date Workout Score Ave Comments Action
01/15/22 712m 3:20.1 2:20.5 View workout
01/15/22 v600m/1:07r...2 1,200m 2:06.4 View workout
01/15/22 v7:00/1:26r...2 2,132m 2:10.2 View workout
01/15/22 21:11 4,923m 2:09.1

Saturday shovel, walk, row ez hr<132; the power curves

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01/14/22 8:35.0 2,087m 2:03.3

FRIDAY *** LIFT 27 sets AT y (1k warm up and 1k cool down; shoulders back,caps, abd/-ad2/side plank. BallHAMS,

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01/13/22 739m 3:31.2 2:22.8

COOL down round up, Lr 11-12, BOX

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01/13/22 v1:30/1:13r...3 1,039m 2:09.9 View workout
01/13/22 1:23 318m 2:10.5 View workout
01/13/22 35:08 8,478m 2:04.3

THURSDAY HRhump & hold 144/150/155hold4 mins
& BOX

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01/12/22 0:00.1 1m 1:40.0

WEDNESDAY *** REST 2.5

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01/11/22 593m 2:32.0 2:08.1 View workout
01/11/22 27:24 6,524m 2:05.9

TUESDAY BIRTHDAY ROW : 20,2:06.5 tempo144

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01/10/22 220m 0:56.1 2:07.5

Lr power curve

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01/10/22 3:35 868m 2:03.9

Post lift cool down

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01/10/22 10:07 2,429m 2:05.0

MONDAY*** Warm up ROW, then LIFT and 1BOX 24 sets
Chest, Lats, Abs, Abductors, arms, 3Mp

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01/09/22 353m 1:41.5 2:23.7

LR 11-12 pwc

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01/09/22 v700m/1:23r...5 2,500m 2:00.3

Power curve DECLINE 700,600,500,400,300/rHR 110-113 rate 21,20,19,18,16***
WALK 25

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01/09/22 6:00 1,471m 2:02.3

***21.5,2:03

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01/09/22 8:00 1,943m 2:03.5

21,2:04

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01/09/22 25:06 6,027m 2:04.9

Sunday *** tempo144: tgp 19,2:09-21,2:04.5 cap144

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01/08/22 0:00.1 1m 1:40.0

Saturday ***Walk off 2 🧱s:33: DYG 21

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01/07/22 485m 2:10.3 2:14.3 View workout
01/07/22 30:00 6,932m 2:09.8

FRIDAY *** 🧱 ROW & SWIM ez hr132/. Swim 25/8: 19, 2:10 [18.7,2:09.7]

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01/06/22 680m 3:07.5 2:17.8 View workout
01/06/22 30:06 7,337m 2:03.0

Thursday *** 🧱 ROW then LIFT : HR 3hump 144,148,153; DYG 12; LIFT 23 sets; DYG 13

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