John Polley

Log

Date Workout Score Ave Comments Action
03/04/21 13:04 3,023m 2:09.7

THURSDAY 3/4 EZ ROW + abductors n abs

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03/04/21 0:00.5 4m 2:05.0

WEDNESDAY 3/3 LIFT 57/5 PUPS, ARMS, SCAPS,ABS

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03/02/21 723m 3:14.6 2:14.5

Cool down stroke control 12,14,16

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03/02/21 3x500m/1:00r 5:55.8 1:58.6

3x500/1:00 @23,1:58-22,159.5-21,2:00

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03/02/21 4x0:30/1:00r 628m 1:35.5

SPRINTS 4x:30/1:00 @38,1:35.5

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03/02/21 v4:00/1:00r...9 6,748m 2:00.0

TUESDAY 3/2***Hard PWR STAM + SPRINTS
3x[4\1-3/1-21:00 @ 20,2:08-25,1:56.5-28,1:52]

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03/02/21 0:00.5 4m 2:05.0

Walk 28 min. DYG

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03/01/21 0:00.5 4m 2:05.0

MONDAY 3/1 ***REST WALK 30min + stretch

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02/28/21 3:00 698m 2:08.9

18 2:09

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02/28/21 30:00 6,989m 2:08.7

SUNDAY 2/28****30 min random builds 20,2:11

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02/28/21 0:00.5 4m 2:05.0

SATURDAY 2/27 ***LIFT PUPS

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02/26/21 443m 2:02.3 2:18.0 View workout
02/26/21 v6:00/1:30r...12 9,974m 1:57.3

FRIDAY 2/26 HIV 6min descending, starting at r23

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02/26/21 0:00.5 4m 2:05.0

THURSDAY 2/25 ZWIFT 30 mins; DYG

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02/24/21 4:00 932m 2:08.7

Hr141

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02/24/21 4:00 932m 2:08.7

Hr138

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02/24/21 3:45 873m 2:08.9

Hr136

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02/24/21 3:28 804m 2:09.5

Hr132

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02/24/21 11:09 2,595m 2:08.9

WEDNESDAY 2/24***HR-CAP ROW, perfect PUPS for 1:00, BACK, ABS: 18,2:09 (hr130); (B) walk 35 mins

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02/23/21 342m 1:37.4 2:22.3

Cool down 12,2:22

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02/23/21 2x500m/1:00r 4:17.3 2:08.6

2x500/:45 16,2:10-16,2:10

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02/23/21 3:00 683m 2:11.7

16,2:12

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02/23/21 1x500m/0:45r 2:13.1 2:13.1

Stroke control 14,2:15

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02/23/21 40:00 9,396m 2:07.7

TUESDAY 2/23***MID+ 4 min BUILDS 19,2:10.5-14s@2:01

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02/23/21 0:00.5 4m 2:05.0

MONDAY 2/22***walk 40 mins REST

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