John Polley

Log

Date Workout Score Ave Comments Action
09/03/19 1x500m/1:00r 2:08.9 2:08.9

Stroke control 18

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09/03/19 2x700m/1:20r 5:59.1 2:08.2

700m Stroke ladders 17, 18 @2:08

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09/03/19 5:00 1,223m 2:02.6

2@2:01 to 143/ 2@ 2:07=145. / last min @1:58 to 154

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09/03/19 6:00 1,454m 2:03.7

6:00 2:04, 23 to hr 151,

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09/03/19 5:59 1,410m 2:07.3

6:00 145 hr@2:07, 22

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09/03/19 2000m 8:24.3 2:06.0

Hr to 140@2:03-4/ then to 144@06-07

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09/03/19 10:10 2,385m 2:07.9

Steady-state warm up 18-19-21-22-23/2:00/hr slowly to 139

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09/01/19 0:57 233m 2:03.3 View workout
09/01/19 1000m 4:13.4 2:06.7 View workout
08/31/19 2x500m/1:00r 4:13.7 2:06.8

2*500, steady-state 17-18; target 2:08

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08/31/19 4:29 1,020m 2:12.1

Cool down hr<124

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08/31/19 6:00 1,422m 2:06.5

Steady-state 21/ target < 2: 08

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08/31/19 1:25 314m 2:16.1 View workout
08/31/19 10:00 2,310m 2:09.8

Z3 steady-state

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08/31/19 1:31 330m 2:18.0 View workout
08/31/19 16:00 3,713m 2:09.2

Aerobic steady-state hr <136-38, SPM= 19-22

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08/27/19 v2:00/1:21r...2 943m 2:07.2 View workout
08/27/19 v750m/2:48r...7 5,250m 2:02.7

7 Row+Lift: 750s, r target 2:45-3:00; high rep MPtoBP sets; SPM=22

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08/26/19 3:00 706m 2:07.4

SPM= 18, to hr150

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08/26/19 4:00 941m 2:07.5

SPM= 18 to hr150

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08/26/19 6:00 1,387m 2:09.7

Hr to 150, SPM= 19

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08/26/19 8:00 1,903m 2:06.1

SPM= 22, target < 2: 08; hr 1:45/2, 148/4 control to 150+

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08/26/19 15:07 3,542m 2:08.1

Warm up Hr 132/4-137/7-142/12: 144-6 max: SPM= 21, R 106-8hr 2:00

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08/23/19 600m 2:23.5 1:59.5

SPM= 20

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08/23/19 1x500m/1:00r 2:03.3 2:03.3

SPM= 18-19

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