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John Polley

Log

Date Workout Score Ave Comments Action
07/01/20 0:00.5 4m 2:05.0

***BIKE + 20DYG: 25.4 18 mph +, till stupid closed trails (vine hill/ excelsior E/ Baker S/ Valley View W / Trail to Hopkins / 17th N / T…

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06/29/20 0:00.5 4m 2:05.0

***LIFT 40:00, BOX 7x1:05/:40 BABS TF/ latD/ BC32x24 TF/ AntD 25x5ss, clPr/ plank/ BABS/ 12# side BABS x16/ ClPr/ LegCurls/ benchP/ rever…

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06/28/20 2:30 562m 2:13.4 View workout
06/28/20 v6:00/1:30r...12 9,957m 1:59.0

***150-162: 12 intervals/1:30R (each shorter by 30 seconds and faster by1) target < : 6:00 @22,2:06/ 5:30@23,2:05/ 5:00@23,2:04....…

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06/27/20 0:00.5 4m 2:05.0

****BIKE 26 pretty easy w/SSC and Mikey

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06/25/20 256m 1:09.1 2:14.9

Cool down 14,2:17

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06/25/20 3:15 781m 2:04.8 View workout
06/25/20 3:15 780m 2:05.0 View workout
06/25/20 3:15 780m 2:05.0

3x3:15@22,205/rhr 105 (~1:05)

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06/25/20 20:00 4,620m 2:09.8

***Row + BIKE: 20,2:09.8 (hr135)

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06/25/20 0:00.5 4m 2:05.0

***B, BIKE 18 mi ez AFTER ez row

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06/24/20 0:00.5 4m 2:05.0

***BIKE 46 hilly miles @17.3

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06/22/20 0:00.5 4m 2:05.0

****BIKE 24 @ 17.2 (Dunkirk, Medina, hamel, Willow S, 24E, Dunkirk, Crosby )

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06/21/20 7x1:00/1:00r 1,913m 1:49.7

8x1:00/1:00R 24,1:50

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06/21/20 1:00 264m 1:53.6 View workout
06/21/20 8:32 2,105m 2:01.8

***Power/box 5x1:05/:40R /4Lift—- 21,2:05....25,1:56 hr 144

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06/20/20 0:00.5 4m 2:05.0

***BIKE 29 (Wayzata/Long Lake/brown N / 6W/ 110S/ 15E/ Ferndale to Hill and mcGinty

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06/18/20 200m 0:54.5 2:16.2 View workout
06/18/20 661m 2:52.7 2:10.6 View workout
06/18/20 2:00 473m 2:06.8

20,2:07 hr140

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06/18/20 2:00 481m 2:04.7

22,2:04.7 hr139

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06/18/20 2:00 504m 1:59.0

GROOVE ADs: 3x500/1:00R 25,1:59 hr138....

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06/18/20 8:00 1,793m 2:13.8

18,2:14 hr139

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06/18/20 30:00 6,872m 2:10.9

*** easy, sustained rate 20, 2:11 hr132@18:00; 141

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06/17/20 0:00.5 4m 2:05.0

***Bike 36 miles — hot: vine hill, excelsior, smithtown, 7W,st. Bonny Dakota regional trail

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