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John Polley

Log

Date Workout Score Ave Comments Action
07/30/20 768m 3:19.0 2:09.5

16-17,2:10

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07/30/20 5:00 1,147m 2:10.7

17,2:11

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07/30/20 6:00 1,365m 2:11.8

17,2:12

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07/30/20 8:00 1,822m 2:11.7

18,2:12

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07/30/20 0:00.1 1m 1:40.0

***LIFT 40:00; then BOX11 1:17/:35; then ROW 5,000 slow rate

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07/29/20 0:00.1 1m 1:40.0

***BIKE W SSC 23 EZ recovery

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07/28/20 453m 2:05.0 2:17.9

Cool down 13,2:18

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07/28/20 2x600m/0:45r 5:01.6 2:05.6

2x600/:45 = 20,2:05-182:07

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07/28/20 7:00 1,645m 2:07.6

20,2:07.5

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07/28/20 13:00 3,048m 2:07.9

20,2:08- paint up every 2-3 mins

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07/28/20 17:17 4,021m 2:08.9

***ROW N 10BOX 1:15/:35 17-6,13-4, 7, etc

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07/27/20 0:00.5 4m 2:05.0

***BIKE 31 (Dunkirk 24W 19N Chippewa Pioneer Hamel Brockton Medina Dunkirk

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07/26/20 7:38 1,461m 2:36.8 View workout
07/25/20 0:00.5 4m 2:05.0

***BOX N LIFT 10 sets to failure or drop sets, then BOX 20 rounds 1:05-10/:35-40/. DYG

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07/24/20 225m 1:00.6 2:14.6 View workout
07/24/20 2:20 522m 2:14.0

Ad 18,2:14

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07/24/20 4x500m/1:00r 8:09.6 2:02.4

4 X500/1:00R: 24,2:01-22,2:03-20,2;05-21:2:05

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07/24/20 12:00 2,883m 2:04.8

Power 10s (1:45), @start, then every 2-3 mins

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07/24/20 v4:00/r...8 4,712m 2:07.3

ROW VAR POPS 4:00@20,2:09-1@24,2:02...

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07/23/20 0:00.5 4m 2:05.0

BIKE 33 Dunkirk/Medina/ willow/ Hamel/ 19n/ 11W/ Independence to 19 S/ 6E/ Old Watertown to Brown/ Long Lake

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07/21/20 320m 1:26.9 2:15.7 View workout
07/21/20 v600m/9:45r...2 1,200m 1:58.8 View workout
07/21/20 5:00 1,193m 2:05.7 View workout
07/21/20 5:00 1,165m 2:08.7 View workout
07/21/20 7:00 1,629m 2:08.9 View workout