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Dec 16 Holiday Season Erg Workouts

John Polley

Log

Date Workout Score Ave Comments Action
11/10/20 2:00 526m 1:54.0

26,1:54 hr14 SPI 9.09

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11/10/20 16:49 4,028m 2:05.3

***$$$ SIV +R,Declining SPI / RHR 100 / warm up: 19,2:09...23,2:00 hr147

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11/10/20 0:00.5 4m 2:05.0

*** NOV 9**LIFT 23 sets. 111 in 4 SUPs 5 benchP, 2 triceps obliques, 3 biceps, some shoulders, 2 LatDowns

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11/08/20 422m 1:59.2 2:21.2 View workout
11/08/20 4x500m/1:00r 8:45.6 2:11.4

16, 15,18,20

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11/08/20 4x6:00/2:30r 5,626m 2:07.9

4x6:00/2:30 21,2:06- 20,2:07.5- 19,2:09 - 18,2:12

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11/08/20 30:12 7,065m 2:08.2

*** LSD Target Play 19,2:11...20,2:08

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11/05/20 425m 1:54.2 2:14.3

Slow 14....17

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11/05/20 2:34 560m 2:17.5

15,2:15

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11/05/20 3:00 668m 2:14.7

15,2:15

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11/05/20 7:00 1,578m 2:13.0

16,2:13

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11/05/20 9:00 2,046m 2:11.9

19,2:12

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11/05/20 10:00 2,315m 2:09.5

20,2:10

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11/05/20 17:36 4,027m 2:11.1

** LSD hr<132/42 20, 2:11

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11/03/20 1794m 7:36.9 2:07.3

Cool down 21...19

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11/03/20 2x500m/0:45r 3:58.9 1:59.4

2x500/:45 24,1:58- 22,2:01

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11/03/20 5x500m/1:00r 9:27.0 1:53.4

Short rest stamina 5x500/1:00 28,1:52...26,1:54.5

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11/03/20 v4:00/r...8 4,675m 2:08.3

**** SIV, SHORT REST warm up 4:1 min: 20,2:10-22:2:03

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11/03/20 1:00.0 303m 1:39.0 View workout
11/01/20 3:20 811m 2:03.3

22,2:03

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11/01/20 6:00 1,434m 2:05.5

21,2:06

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11/01/20 17:20 4,035m 2:08.8

***LIFT+ROW: warm up 20,2:11 Chorus: 16 sets...80Sups, 7 benchP, 3 biceps, 2 sh,, 1 LatDown

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10/30/20 327m 1:27.4 2:13.6

14-2:15

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10/30/20 2:00 511m 1:57.4

GROOVE 26,1:57.5

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10/30/20 2:30 625m 2:00.0

24,2:00

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