John Polley

Log

Date Workout Score Ave Comments Action
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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01/18/25 538m 2:19.0 2:09.1 View workout
01/18/25 656m 2:54.3 2:12.8 View workout
01/18/25 12:00 2,844m 2:06.5

SATURDAY LIFT 19 & ROW
20S/2:15BUILDS (base: 20,2:10.5
2MIlitaryPress SS Ant Delts SS 1A militaryPress /1A- Rows (3 sets 80x…

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01/18/25 3:00.0 732m 2:02.9

21:2:03.5 ((did not upload)

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01/18/25 4:00.0 962m 2:04.7

21.2:05
(Did not upload)

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01/16/25 3:00.0 728m 2:03.6

3,21,2:04

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01/16/25 0:52.0 200m 2:10.0

RUP

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01/16/25 4:00.0 962m 2:04.7

20,205

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01/16/25 1:15.0 300m 2:05.0

Rup

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01/16/25 12:00.0 2,811m 2:08.0

THURSDAY LT LIFT & ROW 17 sets: 9 chest; 3Lats; 3Adductos; 2Hams;
Warm up 2:17 BUILDS (base: 20,2,11

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