John Polley

Log

Date Workout Score Ave Comments Action
04/21/23 21:00 4,934m 2:07.6

FRIDAY ROW (BELLY BREATH) + EZ LFT/117-110
19,2:09

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04/17/23 121m 0:34.5 2:22.5

THURSDAY WALK 61’
Wednesday lift 30/BOX 4/:45 (flys,abs,arms,ads,BHams)

TUESDAY SPIN 237W/137hr (bumps 140,144,148,152,1…

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04/17/23 3:00 627m 2:23.5

Cool down 120 cap

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04/17/23 v500m/4:22r...2 1,000m 1:51.0

500m/p250,1:30 30,1:51.6 151//
31,1:50.5 153

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04/17/23 v800m/1:08r...1 800m 1:52.9

29,1:52.9 158

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04/17/23 1000m 3:53.3 1:56.6

25,1:56.6 155hr

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04/17/23 1000m 3:57.1 1:58.5

24,158.5 150hr

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04/17/23 8:11 2,019m 2:01.7

2k to 150 HR: 20,2:06… 24,1:56

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04/17/23 5:00 1,155m 2:09.8

MONDAY MIV (150-58) 5:00 warm up

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04/17/23 0:00.2 1m 1:40.0

SUNDAY REST3 WALK31/DYG+5 for 30’

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04/14/23 22:55.0 5,517m 2:04.6

SATURDAY * SPIN 229/132
Friday * ROW & LIFT15 8@2:07/5@2:05/4@2:04/3@203/2@251:56: 4 SCAPS/2clpr/2Ad/1Abd/3lats/1 bicep/

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04/12/23 2:00 504m 1:59.0

THURSDAY * BIKE ez 19 miles slow with friend

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04/12/23 2:00 500m 2:00.0 View workout
04/12/23 v500m/0:41r...1 500m 1:59.1

500m/:UNDr

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04/12/23 2:12 517m 2:07.8

WEDNESDAY * BIKE 15 @17.0 ez (vine hill, Minnetonka,baker)
Ez 500s

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04/10/23 3:23 593m 2:51.5 View workout
04/10/23 3:23 593m 2:51.5 View workout
04/10/23 198m 0:47.1 1:58.9

TUESDAY LIFT 30 sets
B. (Monday) BIKE 22@17.2

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04/10/23 v500m/0:29r...1 500m 2:12.9

low rate cool down

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04/10/23 1:23 298m 2:19.2

Cool down

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04/10/23 1149m 4:42.4 2:02.8 View workout
04/10/23 v500m/0:55r...3 1,500m 2:02.0

500m/:UNDr

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04/10/23 v1000m/1:27r...2 2,000m 2:01.1

2x1k/105 20,2:04/24,1:59

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04/10/23 1015m 4:19.5 2:07.8

1000 20,2:06

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04/10/23 5:00 1,144m 2:11.1

MONDAY* A. ROW ez pieces.
Warm up

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