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John Polley

Log

Date Workout Score Ave Comments Action
06/28/24 4:08.0 1,000m 2:04.0

FRIDAY Warm up //LIFT 25
THURSDAY BIKE 33
WED REST 4

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06/20/24 2:33 582m 2:11.7

FRIDAY
LIFT 27 sets (planks, PUPS, Farmers, 1-Arows, PUPsquats, ….)

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06/20/24 v500m/1:03r...3 1,500m 2:00.4

BOX 5 70/35 > 3x500/1:15(145,147,150)

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06/20/24 500m 1:55.6 1:55.6

26.5,1:55.6 (155)

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06/20/24 500m 1:57.1 1:57.1

26,1:57 (154)

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06/20/24 500m 1:58.5 1:58.5

25,1:58.5 (150)

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06/20/24 500m 1:58.6 1:58.6

25,1:58.5 (148)

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06/20/24 1x500m/r 1:58.3 1:58.3

5 500/110(1:30-2:00)(147…156)

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06/20/24 10:00 2,393m 2:05.3

ROW SIV & BOX & ROW
3 BUILDS (base: 20,2:11)

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06/17/24 4:16.0 1,000m 2:08.0

TUESDAY REST 3
MONDAY RE warm up THEN
25 sets (9 shoulders, 3 SCAPS, 3tricepd, 3 cable chest, 2 biceps, 2AD, 1ABD, 2 Lat

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06/16/24 2:00 467m 2:08.4

100%20,2:08.5

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06/16/24 2:00 488m 2:02.9

23,2:03 (149)

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06/16/24 3:00 712m 2:06.4

21,2:06.4 (148

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06/16/24 4:00 934m 2:08.4

20,2:09(147)

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06/16/24 5:00 1,164m 2:08.8

20,2:09 (145)

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06/16/24 6:00 1,378m 2:10.6

19,2:11 (141)

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06/16/24 8:00 1,805m 2:12.9

SUNDAY EZ BASE//100-105
18,2:13 (130)

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06/12/24 2:00 493m 2:01.7

23.5, 2:02

SATURDAY BIKE 22 16.9

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06/12/24 2:00 498m 2:00.4

25,2:00.5
FRIDAY BIKE 27.6@17.73 (15w, 19S,6E, Vicksburg)

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06/12/24 3:00 740m 2:01.6

THURSDAY REST 2 42’ DYG
24,2.01

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06/12/24 4:15.0 1,025m 2:04.3

WEDNESDAY ROW SHORT, then LIFT 20 sets////dyg

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06/06/24 2:23 574m 2:04.5

TUESDAY WALK 30’ BOX 13 70/35
MONDAY BIKE 19 17.4
SUNDAY BIKE 25 WINDY
SATURDAY REST -1: 70’ yard
FRIDAY BIKE…

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06/06/24 1x1:00/r 265m 1:53.2

ROW 28:1:53//BOX 2— repeat

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06/06/24 v500m/1:00r...10 5,000m 2:04.6

THURSDAY END intervals
10x500/1:00 r2’ BOX & ROW 60/60

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06/06/24 1:00.0 265m 1:53.2

ROW & BOX

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