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John Polley

Log

Date Workout Score Ave Comments Action
04/21/21 11:00 2,524m 2:10.7 View workout
04/21/21 16:32 3,784m 2:11.1

Wednesday 4/21***RECOVERY ROW SC16-18 (hr130-36)+ABS (slants,planks,side planks,SUPS, slants, POLEabs)

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

Tuesday4/20***LIFT 2s and CMPs (back,sh, legs curls and side BABS &planks [arms and chest])

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04/19/21 220m 1:03.3 2:23.8 View workout
04/19/21 2x500m/1:00r 4:22.2 2:11.1 View workout
04/19/21 43:00 10,173m 2:06.8

Monday4/19*** Mid+ 4mnBUILDS: 40,2:06-35,2:05-30,25,20,19... (base 20,2:10)

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04/19/21 0:00.1 1m 1:40.0

SUNDAY 4/18***REST WALK30DYG

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04/17/21 772m 3:35.0 2:19.2 View workout
04/17/21 30:00 7,191m 2:05.1

SATURDAY 4/17*** 3 min BUILDS 25,20,17FARTLEKS (25-28 1:51-55)

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04/17/21 0:00.1 1m 1:40.0

FRIDAY 4/16***LIFT (SH,BACK,ABS,CHEST), WALK 30

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04/15/21 121m 0:36.0 2:28.7 View workout
04/15/21 1:00:09 14,164m 2:07.4

THURSDAY 4/15*** 5-min BLOCKS 18,2:10-11// 20,2:07-08// 22,2:05-06 hr<154 (Target Play 91%)

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04/15/21 0:00.1 1m 1:40.0

WEDNESDAY 4/14 ***Rest WALK DYG 30/22

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04/13/21 3:26 794m 2:10.2 View workout
04/13/21 3:06 698m 2:13.8 View workout
04/13/21 5:06 1,170m 2:11.1

TUESDAY 4/13 ***LIFT (BACK, TRICEPS BICEPS) ez technique rowing for warm up and breaks

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04/12/21 4:00 916m 2:11.0

16,2:11

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04/12/21 5:00 1,165m 2:08.7

18,2:09

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04/12/21 6:36 1,536m 2:09.0

18,2:09

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04/12/21 8:00 1,845m 2:10.0

18,2:10

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04/12/21 8:48 2,023m 2:10.6

MONDAY 4/12*** EZ ROW N HV SHOULDERS (CLpr/MP/AnteriorDelts): 16,2:14...19,2:08

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04/11/21 523m 2:25.5 2:19.1 View workout
04/11/21 5x500m/1:00r 10:18.0 2:03.6

5x500/1:00 24,1;57/ 22,2:01/ 20,2:05/ 18,2:08/ 16,2:11

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04/11/21 30:00 7,173m 2:05.4

SUNDAY 4/11***SIV 3minBUILDS 30,25,20,19...15 20,2:03, 2:02, 21,2:00, 23,1:56,...32,1:44

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04/11/21 0:00.1 1m 1:40.0

SATURDAY 4/10 ***REST walk25 DYG

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