John Polley

Log

Date Workout Score Ave Comments Action
02/01/25 3:00 727m 2:03.7

21,2:03.7//1:30

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02/01/25 2:00 510m 1:57.6

24.5 157.6

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02/01/25 2:00 511m 1:57.4

24.5 1:57.1

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02/01/25 2:00 508m 1:58.1

24.5 1:58.1

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02/01/25 2:00 502m 1:59.5

23.5,1:59.5

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02/01/25 2:00 497m 2:00.7 View workout
02/01/25 3:00 720m 2:05.0

21,2:05 ez
2x(flat,15°,30°)
3xfarmers/1;00
Slants,babs

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02/01/25 1003m 4:21.0 2:10.1

SATURDAY CHEST ROW 4,3,6x2
Warm up 1k @ 2:07.5

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01/30/25 2:10.0 500m 2:10.0

FRIDAY WALK 49 REST .5 6.5
RU FORM

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01/30/25 3:00.0 736m 2:02.2

3,21,205

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01/30/25 2:38.0 632m 2:05.0

Ru

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01/30/25 4:00.0 968m 2:03.9

21, 2:06

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01/30/25 2:50.0 640m 2:12.8

Ru
4 1-A rows, 1ABD, 1Cfly//
4 Lats, 2 Hams, 1ABD//
3Dips, 3 CBiceps, 1 MBiceps, 1 CMP,

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01/30/25 12:00.0 2,862m 2:05.7

THURSDAY LIFT & ROW (back & arms— 21 sets, including 2 hams, 2 ABD)

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01/28/25 2:30.0 550m 2:16.3

Ru

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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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