John Polley

Log

Date Workout Score Ave Comments Action
01/13/21 2:30 572m 2:11.1

16,2:12

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01/13/21 45:00 10,527m 2:08.2

***WED Aerobic 4:30 builds: 20.2:10-20-1 and 2:03-.5 RATE 20-25.1:55

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01/13/21 0:01.0 4m 4:10.0

***Tues 1/12***REST

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01/11/21 429m 1:53.6 2:12.4 View workout
01/11/21 4:00 961m 2:04.8 View workout
01/11/21 v2:00/2:30r...8 3,521m 1:46.5

Siv 3x2:00/2:30 - 3x 1:30/2:00 - 2x 1:00/1:30 [N: 1:30s were harder with shorter rest; hr began near 130

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01/11/21 6:49 1,662m 2:03.1

Warm up to 150 19,2:07...25,1:52

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01/11/21 5:00 1,171m 2:08.0

****MONDAY SIV 5 min warm up 18,2.09

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01/10/21 3:10 727m 2:11.2

15,2:12

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01/10/21 5:00 1,201m 2:04.8

19,2:06

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01/10/21 5:03 1,203m 2:06.1

19,2:06

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01/10/21 17:23 4,099m 2:07.2

***SUNDAY 1/10 1 HR ROW,ABS (slant ss rope),TRICEPS : 18,2:10,,,202:05 HRLim144

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01/09/21 5:00.0 1,200m 2:05.0

****SATURDAY 1/9 : LIFT 30s to FAILURE (1/10-Did not upload) 19,2:06

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01/08/21 234m 1:04.9 2:18.6

Cool down 12,2:19

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01/08/21 2:15 498m 2:15.5

14,2:15

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01/08/21 4:00 904m 2:12.7

16,2:13

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01/08/21 43:20 10,083m 2:08.9

****FRI 1/8 ***MED AEROBIC 4:20 builds: 20,2:11 for 3:20/20,2:04-5 for 20,19,18...strokes

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01/08/21 0:00.5 4m 2:05.0

1/7 ***REST

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01/06/21 540m 2:26.3 2:15.4

stroke control 14 CONNECT

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01/06/21 3x500m/1:00r 6:06.5 2:02.1

3x500/1:00 20,2:00-18,2:04- 17,2:07

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01/06/21 6x1:00/1:15r 1,639m 1:49.8

PWR 7x1:00/1:15 22,22,23,23,23,24,24

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01/06/21 12:42 3,033m 2:05.7

*** WED 1/6 **PWR N LIFT [back,abs,hams] TGP 18,2:08-19,2:06-20,2:03

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01/05/21 111m 0:31.7 2:22.7 View workout
01/05/21 2x500m/1:00r 4:12.5 2:06.2

2x500/1:00 19,18@2:08

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01/05/21 2:00 468m 2:08.2

16,2:09

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