John Polley

Log

Date Workout Score Ave Comments Action
02/16/21 0:00.5 4m 2:05.0

MONDAY 2/15 *** LIFT SH, biceps, PUPS [chest,upperlats,1tcp]

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02/14/21 204m 0:58.2 2:22.6

Stroke control connect 11-12

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02/14/21 2:00 446m 2:14.5

14,2:15

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02/14/21 3:00 665m 2:15.3

14,2:16

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02/14/21 4:00 904m 2:12.7

Stroke control 16,2:13

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02/14/21 35:00 8,198m 2:08.0

SUNDAY***ROW mid+ 4min chorus builds 20,2:10.2

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02/14/21 0:00.5 4m 2:05.0

SATURDAY 2/13 ***REST

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02/14/21 0:00.5 4m 2:05.0

FRIDAY 2/12 LIFT DROP SETS -back, chest, LEGS shoulders,abs [2 shoulders, 1 bicep; no triceps]

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02/11/21 35:00 8,228m 2:07.6

***Thursday 2/11 ROW + ZWIFT chorus builds 19,2:10.5 then ZWIFT 23:00

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02/11/21 0:00.5 4m 2:05.0

***WED 2/10. FIRST ZWIFT 25:00 ez

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02/09/21 617m 2:42.3 2:11.5 View workout
02/09/21 4:08 928m 2:13.7 View workout
02/09/21 10:00 2,349m 2:07.7 View workout
02/09/21 10:00 2,338m 2:08.3 View workout
02/09/21 14:10 3,281m 2:09.5

***TUESDAY 2/9 Ez LS + triceps/abs 1. 18,2:09.5

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02/09/21 2:07.0 500m 2:07.0

(Did not upload)

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02/09/21 0:00.5 4m 2:05.0

***MONDAY 2/8 *** LIFT biceps , shoulders, abductors, SUPS14,11,10,6, [latD,2LATS, 1 fly]

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02/07/21 759m 3:20.1 2:11.8 View workout
02/07/21 2:00 438m 2:16.9 View workout
02/07/21 2:00 451m 2:13.0 View workout
02/07/21 1:08 243m 2:20.7 View workout
02/07/21 45:00 10,516m 2:08.3

***SUNDAY 2/7*** mid+ 5min builds @ 20,2:10.5 & 2:02-3x20-1 [19,2:08.3]

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02/07/21 0:00.5 4m 2:05.0

***SATURDAY 2/6 **REST

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02/05/21 1006m 4:26.1 2:12.2 View workout
02/05/21 3x0:30/0:30r 452m 1:39.5

SPEED TG<1:40. 3x:30/:30 rate 36-38

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