John Polley

Log

Date Workout Score Ave Comments Action
09/14/21 6:00 1,436m 2:05.3

21,2:05.5

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09/14/21 21:02 5,019m 2:05.7

TUESDAY *** row & Shoulders

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09/13/21 0:00.1 1m 1:40.0

MONDAY *** BIKE 28.5 meander, gravel 16.9 850V

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09/12/21 605m 2:36.2 2:09.0 View workout
09/12/21 3:00 747m 2:00.4 View workout
09/12/21 4:00 977m 2:02.8

22,2:03 (100%)

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09/12/21 5:00 1,200m 2:05.0

21,2:05 (98.5%)

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09/12/21 17:00 3,988m 2:07.8

SUNDAY*** ROW & LIFT (chest, scaps, rev curls) stroke control 20,2:08 (100%)

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09/11/21 1033m 4:25.5 2:08.5 View workout
09/11/21 8:00 1,845m 2:10.0 View workout
09/11/21 13:24 3,120m 2:08.9 View workout
09/11/21 25:26 6,019m 2:06.7

SATURDAY ***pacing HR cap 140

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09/10/21 0:00.1 1m 1:40.0

FRIDAY *** REST 3 (travel from Door County)

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09/09/21 368m 1:38.7 2:14.1 View workout
09/09/21 4x500m/1:00r 8:00.0 2:00.0

4x500/1:00 CAPhr148: 26,1:56-24,1:59-22,2:02- 20,2:06

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09/09/21 5:00 1,202m 2:04.7

21.2:05

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09/09/21 10:00 2,356m 2:07.3

Stroke control 20,2:07.5

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09/09/21 21:00 5,009m 2:05.7

THURSDAY *** ROW MODERATE (hr<150) light power: 21 min, 3:30 BUILDS (base: 20,2:09 )

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09/08/21 0:00.1 1m 1:40.0

WEDNESDAY *** LIFT 27 (8chest, 4abs, 5shoulders, 2triceps, 5back, 2hams)

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09/07/21 3:00 684m 2:11.5

Stroke control 16,2:12

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09/07/21 3:00 688m 2:10.8

Stroke control 18,2:11

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09/07/21 2x0:30/1:00r 304m 1:38.6

:30/1:00 @38

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09/07/21 v350m/2:00r...4 1,170m 1:46.2

350,300,270,250/2:00 rate32-33

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09/07/21 v500m/1:54r...5 2,500m 1:50.2

5X500 target < 1:51/rhr115-117(1:45-2:00-2:15-2:30-2:30)

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09/07/21 9:14 2,235m 2:04.0

TUESDAY ***SIV warm up to hr150

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