John Polley

Log

Date Workout Score Ave Comments Action
01/28/25 2:00.0 504m 1:59.0

23,5 2:01

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01/28/25 3:00.0 740m 2:01.6

Mid lift 22,2:02

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01/28/25 4:06.4 1,000m 2:03.2

Mid lift
21.5 2:03.2

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01/28/25 1:45.0 400m 2:11.2

Ru 4cableBP,ADD, 2CBP// 1k //3CMP, ADD,LAT,CMP// 750 // 3Scaps, 2dips, 1-aCMP/ 500 //

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01/28/25 12:00.0 2,856m 2:06.0

TUESDAY LIFT & ROW
2:15 BUILDS (base: 20,2:09.8)
20 sets CHEST, SHL, SCAPS, ADDs

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01/25/25 2:00 505m 1:58.8

MONDAY WALK 1:05
Sunday walk 1:11
23.5, 1:58.8

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01/25/25 4:28 998m 2:14.2 View workout
01/25/25 1:40 375m 2:13.6 View workout
01/25/25 2:00 490m 2:02.4

22.5, 2:02,4

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01/25/25 4:00 962m 2:04.7

21,2:04.7 (157)

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01/25/25 15:00 3,554m 2:06.6

SATURDAY ROW & LIFT
3:00 BUILDS (base: 20,2:10.2)
(14 CH,triceps)
Slants/ BABS/ 2 LATS/ 3 benchP/ 2 FlyUps/ 2 td/ 2 Farm…

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01/22/25 2:10.0 550m 1:58.1

Friday REST 5.5
THURSDAY WALK 50’// DYG 30’

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01/22/25 4:00.0 968m 2:03.9

21,2:06.6

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01/22/25 2:48.0 670m 2:05.3 View workout
01/22/25 12:00.0 2,842m 2:06.6

WEDNESDAY y in Minot (TRAVEL HOME)
LIFT & row (back and shoulders, ads, hams 19 sets
2:30 BUILDS (base: 20,2:10)

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01/20/25 2:00 493m 2:01.7

Tuesday WALK 38’ (in airport). REST 4.5
TRAVEL TO MINOT
20.2:01.7 (145

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01/20/25 3:00 719m 2:05.1

21,2:05 (147

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01/20/25 2:00 497m 2:00.7

21.5 2:00,7 (146

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01/20/25 2:00 507m 1:58.3

24,1:58.3(149

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01/20/25 2:00 517m 1:56.0

26, 1:56 (152

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01/20/25 2:00 507m 1:58.3

23.5 1:58.3 (151

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01/20/25 2:00 498m 2:00.4

23,2;00.4 (149)

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01/20/25 4:00 973m 2:03.3

21.5 2:03.3

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01/20/25 6:00 1,437m 2:05.2

MONDAY LIFT & ROW (7Chest, 3triceps & 1 Lat & shoulder)
Warm up BUILDS (base: 20,2:09

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01/18/25 520m 2:10.6 2:05.5

SUNDAY REST 4

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