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John Polley

Log

Date Workout Score Ave Comments Action
05/08/21 42:47 10,016m 2:08.1

SATURDAY 5/8*** TWINGE R hamstring—. 4:10 BUILDS TG 2:06.8-2:07 40,35,30,25,20, 17s

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05/08/21 0:00.1 1m 1:40.0

FRIDAY 5/7***REST

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05/06/21 502m 2:14.8 2:14.2 View workout
05/06/21 3:00 704m 2:07.8

19,2:08

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05/06/21 4:00 923m 2:10.0

18,2:10 100%

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05/06/21 5:00 1,137m 2:11.9

17,2:12 100%

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05/06/21 7:00 1,568m 2:13.9

B. THURSDAY: LIFT n Row Target Play (4 back, 1scap, 2slants, 3E-PUPS, 1SBABS, 1 leg curls)[no arms or shoulders] 16,2:14 100%

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05/06/21 43:00 10,182m 2:06.6

THURSDAY 5/6 4mnBUILDS 1:30@19,2:05/ 1:20@19,2:04/1:10@20,2:03/ 1:00,:55,50,45s. BASE 20,2:10

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05/06/21 0:00.1 1m 1:40.0

WEDNESDAY 5/5***REST (long La Crosse TRAVEL yesterday)

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05/04/21 290m 1:20.0 2:17.9 View workout
05/04/21 2x500m/1:00r 4:03.7 2:01.8

LIGHT 24,2:03-4 500/1:00

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05/04/21 9:00 2,109m 2:08.0

LIGHT 21,2:08-9

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05/04/21 13:00 3,053m 2:07.7

19,2:09 with ez pops

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05/04/21 21:18 5,010m 2:07.5

TUESDAY 5/4***EZ n LIGHT (19,2:11/21,2:09/22,2:07/22,2:06/. 23,2:04/24,2:03/ hr144)

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05/04/21 0:00.1 1m 1:40.0

MONDAY 5/3 LIFT: biceps,push,abs, shoulders (farmers, orange bands, mp), ball backs, side planks, 3 slants

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05/02/21 449m 2:04.5 2:18.6

Ez cool down 12-14

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05/02/21 3x500m/0:45r 6:40.0 2:13.3

500/:45 14,2:16-15,2:14-16,2:12

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05/02/21 40:00 9,478m 2:06.6

SUNDAY 5/2***MID+. CHORUS BUILDS sh/long avg 3:30

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05/02/21 0:00.1 1m 1:40.0

SATURDAY 5/1***REST WALK 25

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04/30/21 3:00 698m 2:08.9

18,2:09 TGP cool down for lift

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04/30/21 10x1:00/1:15r 2,765m 1:48.4

10x1:00/1:15 4x22,1:52/3x24.5,1:49/ 26,1:47-28,1:45-30,1:43

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04/30/21 8:45 2,091m 2:05.7

FRIDAY 4/30 *** S-PWR+LEGS N TRICEPS

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04/29/21 3:00 687m 2:11.0 View workout
04/29/21 4:00 904m 2:12.7 View workout
04/29/21 4:00 906m 2:12.4 View workout