John Polley

Log

Date Workout Score Ave Comments Action
01/26/21 45:00 10,577m 2:07.6

***Tuesday 1/26 MED+ 4:20 builds 20.2.10 base

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01/26/21 2:00.0 455m 2:11.8

(Did not upload)

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01/26/21 0:00.5 4m 2:05.0

**MONDAY ***1/25 REST

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01/26/21 0:00.1 1m 1:40.0

***Sunday ***1/24 LIFT arms, shoulders PUP-SUPs abs [chest scraps - no lats]

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01/23/21 448m 2:03.3 2:17.6 View workout
01/23/21 3x500m/1:00r 6:07.6 2:02.5

LIFT 5 Lat sets; then this 3x500/1:00 20,2:00-18,2:04 - 16,2:08

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01/23/21 10x1:00/1:15r 2,736m 1:49.6

10x1:00/1:15 (4x22,1:51;4x23,1:50; 2x24x1:49

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01/23/21 9:30 2,316m 2:03.2

***Saturday**POWER + LAT lifting : warm up 18,2:07...26,1:51 hr 149

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01/22/21 0:00.5 4m 2:05.0

***Friday 1/22 PUP-SUP 40-100, 20 slants ; brisk walk 30 min

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01/21/21 226m 1:00.5 2:13.8 View workout
01/21/21 3:00 679m 2:12.5 View workout
01/21/21 50:00 11,691m 2:08.3

***THURSDAY 1/21 5-min BUILDS 19-20, 2:10.5

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

****WED 1/20 LIFT chest, abs, biceps

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01/19/21 988m 4:11.0 2:07.0

Connect 16,14,16,17,19,20

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01/19/21 3:00 691m 2:10.2

16,2:11

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01/19/21 4:00 924m 2:09.8

17,2:10

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01/19/21 8:00 1,851m 2:09.6

19,2:10

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01/19/21 14:10 3,305m 2:08.6

***TUES EZ stroke control <19 HRLim 140

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01/18/21 0:00.5 4m 2:05.0

****MONDAY 1/18- Brisk WALK 3.5 miles

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01/17/21 0:00.5 4m 2:05.0

****SUNDAY 1/17 Lift: arms and shoulders [minimal back & chest]

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01/16/21 473m 2:11.6 2:19.1 View workout
01/16/21 v6:00/1:30r...12 9,944m 1:57.6

***SATURDAY LIVHard 6 min DESCEND by 30”/1:30 down to:30

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01/16/21 0:00.5 4m 2:05.0

***FRIDAY 1/15 EZ 1 hr shovel
***THURSDAY 1/14 LIFT HARD free style CONTROLLED

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01/13/21 367m 1:43.5 2:21.0 View workout
01/13/21 2x500m/1:00r 4:20.5 2:10.2

2x500/1:00 14,2:14- 16,2:09

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