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John Polley

Log

Date Workout Score Ave Comments Action
06/23/21 0:00.1 1m 1:40.0

WEDNESDAY 6/23***rest DYG

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06/22/21 0:00.1 1m 1:40.0

TUESDAY 6/22***BIKE 29.3(wz15/shoreline/135n/84w19n/baker park/24to Medina to Dunkirk)

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06/21/21 507m 2:20.8 2:18.8 View workout
06/21/21 5:00 1,213m 2:03.6

Tgp100% 22,2:04

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06/21/21 4:42 1,099m 2:08.6

Tgp100% 19,2:09

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06/21/21 44:50 10,597m 2:06.9

MONDAY 6/21***row BLOCKS

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06/21/21 0:00.1 1m 1:40.0

SUNDAY 6/20***LIFT 2s, supersets: 27 sets in 56 mins

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06/19/21 2:00 453m 2:12.4

15,2:13…. Maybe 90%

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06/19/21 3:00 687m 2:11.0

Target Play 100: 17,2:11

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06/19/21 4:00 937m 2:08.0

Target Play 100% 19,2:08

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06/19/21 1900m 8:00.5 2:06.4

Saturday 6/19***BIKE 33,1000v,17.1 NG; THEN ROW JUNETEENTH & stroke control

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06/19/21 0:00.1 1m 1:40.0

FRIDAY 6/18** REST

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06/17/21 611m 2:40.9 2:11.6 View workout
06/17/21 v1:00/2:38r...4 1,125m 1:46.6

Garmin 2s 1:00 @28-32,1:46-49/rev curls, benchPx3

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06/17/21 30:07 7,228m 2:05.0

THURSDAY 6/17***ROW n PWR R&LIFT: 4 min BUILDS (base: 20,2:09)-24-27,1:56

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06/16/21 0:00.1 1m 1:40.0

WEDNESDAY 6/16***BIKE NG flat cadence ride 37 miles

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06/15/21 1349m 5:53.3 2:10.9 View workout
06/15/21 30:15 7,168m 2:06.6

TUESDAY 6/15***ROW n BIKE: 3:30 BUILDS (base 20,:2:09 ); then BIKE Dunkirk, Hamel, WillowS, 24e, HUNTER S,.6e, ferndale, Wayzata

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06/14/21 0:00.1 1m 1:40.0

MONDAY 6/14 *** REST WALK 35 mins/DYG

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06/13/21 0:00.1 1m 1:40.0

SUNDAY 6/13****LIFT

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06/12/21 0:00.1 1m 1:40.0

SATURDAY 6/12 *** BIKE 40 miles - quick solo; then slow with Steve A

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06/11/21 35:00 8,265m 2:07.0

FRIDAY 6/11***ROW n BIKEez: 35:00 3:30 BUILDS (base:20,2:10), 20,:2:04 & slightly faster; bike23 w STEVE A

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06/11/21 0:00.1 1m 1:40.0

THURSDAY 6/10***SWIM DYG/REST

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06/09/21 2x500m/0:45r 4:26.9 2:13.4 View workout
06/09/21 44:00 10,421m 2:06.6

**** HR GUIDE ** WEDNESDAY 6/9***4 min NG BIKE-Pacing BUILDS (base: 20,2:10): NO Grind: alternate 90s @20,2:05 WITH 60s freestyle 25,1;57…

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