John Polley

Log

Date Workout Score Ave Comments Action
03/15/23 717m 3:06.9 2:10.3

THURSDAY ** REST 3.0

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03/15/23 1000m 4:23.6 2:11.8 View workout
03/15/23 1000m 4:18.8 2:09.4 View workout
03/15/23 5:39 1,293m 2:11.4 View workout
03/15/23 8:46 2,015m 2:10.5

Wednesday REST .5/2.0 ROW ez DYG

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03/13/23 4:23 1,013m 2:09.9

TUESDAY * SPIN HARD 222w/140 avg pops to 144,46,48,52
MONDAY * LIFT 22 sets: biceps,2scaps, blBand,seated biceps , militaryPress, Sl…

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03/10/23 v516m/0:54r...2 1,032m 2:12.0

SUNDAY * SPIN SD 47:00–132(136-150 max), 211W
SATURDAY * WALK 1:04-ahovel 25’

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03/10/23 v500m/2:01r...2 1,000m 1:52.8

27,1:53

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03/10/23 800m 2:58.6 1:51.6

27, 1:51.6 164

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03/10/23 4:00 1,034m 1:56.0

24.5 1:56 162

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03/10/23 4:25 1,094m 2:01.1

23.2:00.5 155

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03/10/23 16:37 4,025m 2:03.9

FRIDAY*** MIV ROW (151-163): hrhump 144,48,52 (-5)
SHOVEL heavy 35’

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03/08/23 117m 0:29.1 2:04.3

THURSDAY * REST .5/1.5 ez recov 36” ride HRLim 124-130

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03/08/23 4:00 954m 2:05.7

19,2:07

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03/08/23 4:00 943m 2:07.2

WEDNESDAY * LIFT BOX ROW 22 sets, 3 box 2x 1k row (chest, back,ABD,biceps,triceps, hams, abs)

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03/05/23 500m 2:13.8 2:13.8

TUESDAY SPIN SD 212/145avg pop 148-153

MONDAY * hvy SHOVEL 40/walk 20’// DYG

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03/05/23 885m 3:56.5 2:13.6 View workout
03/05/23 4:00 1,029m 1:56.6 View workout
03/05/23 6:00 1,509m 1:59.2 View workout
03/05/23 8:15 2,051m 2:00.6 View workout
03/05/23 2043m 8:27.4 2:04.1

SUNDAY * LIV RELAXED RATE (150-161) 2k,2k,6:00,4:00
Cool 136

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03/02/23 2:00.0 508m 1:58.1

Saturday REST 1
FRIDAY* SPIN SD 203/140
20,2:01

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03/02/23 3:00.0 708m 2:07.1

18,2:07.5

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03/02/23 4:30.0 1,056m 2:07.8

18

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03/02/23 6:00.0 1,400m 2:08.5

18RATE. 17 sets: 3scaps,2lats,2flatBP1-a, 2,15degree1A, AD, cable flys, 4sh, 2BCP,

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