John Polley

Log

Date Workout Score Ave Comments Action
09/09/25 2:00 463m 2:09.5

19,2:09.5

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09/09/25 2:00 462m 2:09.8

19 2:09.5

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09/09/25 1000m 4:16.5 2:08.2 View workout
09/09/25 6:41.0 1,525m 2:11.4

TUESDAY LIFT 21 (LEGS, shoulders, scap & row B)
ROW ez 4500h
warm up
6ABAD// 3 HAMS// Dip// 3 SCAPS// shoulder rack 30,2…

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09/08/25 300m 1:23.0 2:18.3 View workout
09/08/25 2:01 434m 2:20.2 View workout
09/08/25 v500m/1:30r...10 4,071m 1:57.0 View workout
09/08/25 1609m 7:08.8 2:13.2

MONDAY warm up, benchP
SIV

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09/05/25 260m 1:09.7 2:14.0

SUNDAY WALK 5.2 Miles/: DYG
SATURDAY REST1.5 (mow and 1hr weed)

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09/05/25 500m 1:58.1 1:58.1

27 1:58.1 PWC

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09/05/25 3:00 724m 2:04.3

22,2:04.3 SWING FORM

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09/05/25 4:00 933m 2:08.6

TGP 19,2:08.6

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09/05/25 5:00 1,180m 2:07.1

20,2:07.1 TGP FORM

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09/05/25 6:00 1,403m 2:08.2

FRIDAY CIRCUIT (ROW (FS PWC) & LIFT 21 (FORM NTF)6:00,5 ,4,3,2:00
(Chest, scap, triceps, biceps)

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09/03/25 1:45 393m 2:13.8

THURSDAY WALK 3.6 DYG

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09/03/25 2:00 468m 2:08.2

18,2:08

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09/03/25 2:00 478m 2:05.5

MidLift 20,2:05.5

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09/03/25 1:15 290m 2:10.5 View workout
09/03/25 2:00 460m 2:10.4

TGP 19,2:10.5

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09/03/25 10:00 2,272m 2:12.0

WEDNESDAY form ROW 19,2:12
LIFT 18 (legs, dips, lats)
7ABAD//3Hams//lat/ 2 CableRow// CbMP// 4 DIPS

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09/02/25 1:55 412m 2:20.0 View workout
09/02/25 v500m/1:30r...10 4,071m 1:57.7 View workout
09/02/25 v1000m/3:00r...1 1,000m 2:08.3

TUESDAY. ROW 1k to 137SIV 5x500/1:30-2:15, 3x1:00 2,1:52+/ 500 25,2:01 (max

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08/31/25 1:06 245m 2:16.5 View workout
08/31/25 2:00 472m 2:07.1

18,2:07

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