John Polley

Log

Date Workout Score Ave Comments Action
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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02/23/21 0:00.5 4m 2:05.0

SUNDAY 2/21*** Shoulders, biceps, triceps,abs [chest back] PUPS 15,10,7, 5,4

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02/20/21 317m 1:24.9 2:13.9

Back: tripod 1-A; BO ROW ss deadx2; Lats: 1-a row

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02/20/21 30:00 7,053m 2:07.6

SATURDAY 2/20***ROW 3m,10-12 BUILDS + Back LIFTS:20,2:10/1:58-2:01

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02/20/21 0:00.5 4m 2:05.0

FRIDAY 2/19 *** ZWIFT 50 min moderate 180w 1250V

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02/18/21 455m 2:06.2 2:18.6

12,2:19

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02/18/21 6:00 1,369m 2:11.4

16,2:12

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02/18/21 8:00 1,928m 2:04.4

19,2:05

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02/18/21 10:00 2,400m 2:05.0

19,2:05

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02/18/21 16:07 3,865m 2:05.1

THURS 2/18***STAM 90Mins ROW & LIFT 19 sets: row 16,10,8, 6 & 2 mins

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02/18/21 0:00.5 4m 2:05.0

WED 2/17 *** REST

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02/16/21 4x500m/1:00r 8:09.5 2:02.3

4x500/1:00 22,20,19,18. Cap HR 150

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02/16/21 v2:00/2:30r...8 3,541m 1:45.9

3x2:00/2:30; 3x1:30/2:00; 2x1:00/1:30

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02/16/21 8:10 2,025m 2:01.1

TUESDAY 2/16***SIV & Zwift 30: warm up 18,2:08...25,1:52–
WALK 30 mins later in day

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