John Polley

Log

Date Workout Score Ave Comments Action
12/15/25 2:00 493m 2:01.7

24 2:01.7

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12/15/25 2:00 478m 2:05.5

20,2:05.5

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12/15/25 3:20 771m 2:09.7

19,2:10
6ABAD/ 3 HAMS/ dips/ 3cable flys// 2 cable rows

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12/15/25 4:31 1,023m 2:12.5

MONDAY- ROW & LIFT15 (legs & chest & upper LATS)

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12/12/25 2:00 467m 2:08.4

SUNDAY LIFT

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12/12/25 2:00 464m 2:09.3

SATURDAY REST
19,2:09

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12/12/25 7:00 1,597m 2:11.4

FRIDAY LIFT (3HAMS, 3Lunges, 3 NCr, 1 scap, 1bc, 2 LATS, 3 BOX

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12/11/25 2:00 467m 2:08.4

19, 2:08.4

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12/11/25 7:00 1,587m 2:12.3

THURSDAY LIFT 12 BOX 3- CHEST 6, DB ROWS4, ABS2
Warm up 19,2:13

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12/08/25 300m 1:18.9 2:11.5

WEDNESDAY SHOVEL 60’
Low rate cool down 16
TUESDAY- WALK 45’ at 3.55//DYG

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12/08/25 2:00 490m 2:02.4

23,2:02.4

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12/08/25 1:06 248m 2:13.2 View workout
12/08/25 2:00 469m 2:07.9

19,2:07.9

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12/08/25 370m 1:41.1 2:16.6 View workout
12/08/25 2:00 460m 2:10.4

18,2:10.4

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12/08/25 1:57 433m 2:15.9 View workout
12/08/25 2:09 472m 2:16.9 View workout
12/08/25 2:00 468m 2:08.2

19,2:08.2

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12/08/25 3:00 694m 2:09.6

19,2:09.6
6ABAD/ 3 Hams/ 1 LEGp/ 3 dips/ 3 cable benchP Flyups

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12/08/25 7:00 1,606m 2:10.7

MONDAY- ROW 6k// LIFT 16 (LEGS & CHEST)

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12/02/25 2:00.0 475m 2:06.3

FRIDAY SNOW TRUDGE IN FOREST56’// SHOVEL 50’
THURSDAY BOX 11// LIFT 11 (AnteriorDelts/FARMERS/. Preach/ /Scap)
19 mid…

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12/02/25 3:00.0 650m 2:18.4

WEDNESDAY WALK 4.7 TRAVEL from AZ
Ez

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12/02/25 12:48.0 3,000m 2:08.0

6x500 & 19 2:10 …2:06.8

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12/02/25 4:22.5 1,000m 2:11.2

TUESDAY LIFT 19 Legs & back (3 ad,2 ABD, 3 hams, 4 LATS, 3 SCAPS, 2 NCR SS biceps , 1 cable benchP & flys)

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11/28/25 10:45.0 2,500m 2:09.0

MONDAy Hike 4.5/740V
SUNDAY REST 4
SATURDAY SEDONA 4.7 800V
FRIDAY LIFT25, row 1k, 3x500 rate 19
3 hams, 1 Ad, 2 SCAPS, 3…

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