John Polley

Log

Date Workout Score Ave Comments Action
09/06/21 0:00.1 1m 1:40.0

Monday *** BIKE 32 (hudson to nee Richmond & back) TRAVEL TO DOOR CNTY

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09/05/21 0:00.1 1m 1:40.0

SUNDAY*** REST 2

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09/04/21 596m 2:28.2 2:04.3 View workout
09/04/21 3:30 853m 2:03.0 View workout
09/04/21 7:00 1,681m 2:04.9 View workout
09/04/21 8:00 1,887m 2:07.1

SATURDAY *** BIKE & ROW 22@18.4// 4 ez stroke control pieces

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09/03/21 0:00.1 1m 1:40.0

FRIDAY***LIFT 28 sets (sh, abs, back, biceps, abductors and hams)

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09/02/21 6x500m/1:00r 12:09.5 2:01.5

CapHr148 6x500/1:00 26,1:56-24,59-22,02-21,04-20,05-18,2:08

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09/02/21 3x1:00/2:00r 878m 1:42.5

3x1:00/2:00 pace<1:43

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09/02/21 v500m/2:30r...4 2,000m 1:48.5

4x500/2:30 pace<1:51

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09/02/21 12:09 2,967m 2:02.9

THURSDAY SIV: warm up Target Play to hr150 2 min builds 8,2:10, 20,2:07…27,1:52

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09/01/21 0:00.1 1m 1:40.0

Wednesday *** REST

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08/31/21 3:00 762m 1:58.1

24,2:00

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08/31/21 3:00 742m 2:01.2

23,02

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08/31/21 4:00 974m 2:03.2

22,04

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08/31/21 5:00 1,201m 2:04.8

21,06

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08/31/21 6:00 1,414m 2:07.2

*$*$* TUESDAY *** LIFT ROW STL (chest, sh, abs): stroke control 20,2:08

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08/30/21 0:00.1 1m 1:40.0

MONDAY ***BIKE 33, 17.8 mph ( FLAT roads to st. Bonny)

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08/29/21 681m 3:05.7 2:16.3 View workout
08/29/21 5x500m/1:00r 10:19.3 2:03.8

Mod 5x500/1:00 hrCAP145: 23,02-22,04-21,06-20,07-19,09

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08/29/21 6x1250m/1:30r 30:09.9 2:00.6

SUNDAY ***CR22 1250x6/1:30 [first hard row since biking season]

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08/28/21 0:00.1 1m 1:40.0

SATURDAY *** REST 6

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08/27/21 987m 4:04.5 2:03.8 View workout
08/27/21 5:00 1,190m 2:06.0 View workout
08/27/21 v3:00/r...2 1,376m 2:08.7 View workout