John Polley

Log

Date Workout Score Ave Comments Action
03/27/24 4:00 984m 2:01.9

23,2:02

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03/27/24 5:00 1,199m 2:05.1

1:30 BUILDS (base: 20,2:09

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03/27/24 8:00 1,886m 2:07.2

19.5,2:07.5

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03/27/24 12:00 2,864m 2:05.6

WEDNESDAY 12,8,5,4 ,2
3m BUILDS (base:19,2:09

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03/25/24 2:08 505m 2:07.0

TUESDAY SHOVEL 90’; LIFT 17 sets (shoulders, back, SCAPS, ABD, hams)
Cool down

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03/25/24 15:00 3,583m 2:05.5

MONDAY SHOVEL TWICE// ROW 15’

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03/21/24 2:00 512m 1:57.1

SUNDAY REST & SHOVEL
SATURDAY WALK 5 miles
25,1:57

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03/21/24 3:00 751m 1:59.8

23,2:00

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03/21/24 4:00 981m 2:02.3

22.5,2:02.3

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03/21/24 6:00 1,445m 2:04.5

20,2:04.5

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03/21/24 10:00 2,393m 2:05.3

THURSDAY ROW & LIFT
3m BUILDS (base: 19,2:09 20s 21,23,24
10/6; 6/5; 4/5; 3,2
16 sets

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03/19/24 2:00 479m 2:05.2

WEDNESDAY WALK 1:02 SORE
18,2:06

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03/19/24 1:22 312m 2:12.6 View workout
03/19/24 3:00 717m 2:05.5 View workout
03/19/24 1027m 4:26.5 2:09.7

TUESDAY LIFT & BOX
2500
7 x1:15/60
3LegCurls, 3 Lats, 1 fly, ABD30, 1bp, RevC, 3bcep, 2 NCrunch,

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03/18/24 4:08 937m 2:12.7 View workout
03/18/24 2:00 480m 2:05.0 View workout
03/18/24 3:00 723m 2:04.4 View workout
03/18/24 3:00 726m 2:03.9 View workout
03/18/24 6x500m/1:30r 11:55.1 1:59.1

6x500/1:30

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03/18/24 10:00 2,387m 2:05.6 View workout
03/18/24 1:43.6 395m 2:11.1

(Did not upload) cool down

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03/15/24 2:30 638m 1:57.5

25,1:57

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03/15/24 750m 3:01.7 2:01.1

23,2:02

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03/15/24 1:11 274m 2:10.2 View workout