John Polley

Log

Date Workout Score Ave Comments Action
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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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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