John Polley

Log

Date Workout Score Ave Comments Action
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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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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