John Polley

Log

Date Workout Score Ave Comments Action
08/11/25 653m 2:55.7 2:14.5

Pwc 16,2:15

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08/11/25 5:00 1,112m 2:14.8

PWC 16-17,2:15
20 sets; 6 ABAD, 3 Hams, 4 Dips, 3 c Rows110, 1 cBP, 1 c flys, 1 militaryPress

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08/11/25 14:24 3,235m 2:13.6

MONDAY STROKE WORK ROW & LIFT 20
19.2:14

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08/09/25 1:37 394m 2:03.8

SUNDAY WALK 3.5 miles

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08/09/25 2:00 477m 2:05.7 View workout
08/09/25 v1000m/8:04r...4 3,250m 2:06.6 View workout
08/06/25 1:11 255m 2:19.4 View workout
08/06/25 1:25 317m 2:15.3 View workout
08/06/25 2:00 504m 1:59.0

25,1:59

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08/06/25 285m 1:13.9 2:09.6 View workout
08/06/25 3:00 716m 2:05.6

20,2:06

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08/06/25 1:11 273m 2:10.4 View workout
08/06/25 12:00 2,747m 2:11.0

WEDNESDAY LIFT & ROW
(5k + 20 sets) 4ABAD// 3x scap SS AnteriorDelts// 3x DB ROWS SS FLYS// dip // m flys// 2 HAMS

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08/04/25 1:23 324m 2:09.1

TUESDAY
A. Walk 1:00 DYG
B. BOX 10 x 1:30/45

Cool down

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08/04/25 3:00 714m 2:06.0

20,2:06 for 3

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08/04/25 2:00 491m 2:02.1 View workout
08/04/25 2:40 615m 2:10.0 View workout
08/04/25 17:00 3,889m 2:11.1

MONDAY 17min warm up
LIFT19 6 ABAD:/ 4 dips// 2 Lats// 4 biceps// 1 triceps // 2 c benchP

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08/02/25 1000m 4:19.3 2:09.6

LIFT & BOX2, 21, 5
Warm up
2 flys 35,40/ SS 2 rev BANDS // 4 hams// 3 farmers// 2 stair farm50-60// 3 db rows 80#// 4 incline…

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08/01/25 1:03 232m 2:16.6 View workout
08/01/25 660m 2:46.1 2:05.8 View workout
08/01/25 2:00 479m 2:05.2 View workout
08/01/25 12:00 2,762m 2:10.3 View workout
08/01/25 0:38.0 200m 1:35.0

Cool down

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08/01/25 1:08.0 296m 1:54.8 View workout