Tony Ward

Log

Date Workout Score Ave Comments Action
05/17/17 4150m

Warm up and down and between pieces - workout was 250m, aborted 500m and 600m.

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05/15/17 30:51.1 8,000m 1:55.6

Steady state r.21/22 df 120. Rowed 1:53.3 for 5k (18:53) then paddled in.

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05/15/17 1500m

Warm up and down

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05/12/17 30:49.0 8,000m 1:55.5

Went out quite hard and rowed 1:52.5, 1:53.9, 1:54.0 for the first 3 1k splits r.22 df 120 then settled into 1:56 r.21/22.But again overh…

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05/12/17 1400m

Warm up and down

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05/10/17 3:26.6 1,000m 1:43.3

Rowed pretty steady until last 200m r.27ish @1:44/1:45 then took it up for a sprint finish so negative split. Back a bit stiff df 120. Fi…

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05/10/17 2250m

Warm up and down

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05/08/17 4500m

Included 10 x 30 sec, 1 min rest. df 120. Counted strokes - 1:40 r.26, 1:38.3 r.28, 1:34.9 r.30, 1:33.1 r.32, 1:31.4 r.34, 1:29.8 r.36,…

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05/05/17 30:54.4 8,000m 1:55.9

Steady state r.22 df 120. Rowed 1:54.2 split for first 4.5k but had not slept enough, bit stiff from weights and overheated so backed off…

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05/05/17 1250m

Warm up and down

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05/03/17 7:11.4 2,000m 1:47.8

Rowed to plan which was to hold below 1:45 average r.26/27 until 1k and then paddle home with whatever left. Ended up rowing 1,100m sub…

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05/03/17 2000m

Warm up and down

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04/28/17 7000m

Included 10 x 1 min, 1:30 rest r. 29 ave 1:39.8. Hard session df 120

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04/26/17 30:33.2 8,000m 1:54.5

Steady state r.22/23 df 120. Better piece - seemed a little cooler.

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04/26/17 1500m

Warm up and down

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04/24/17 31:10.4 8,000m 1:56.9

Steady state r.22 df 120. Went through 5k in 1:54.6 and 6k in 1:54.9 split but again struggling with heat in last 2-3 k of these pieces a…

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04/24/17 1500m

Warm up and down

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04/21/17 4000m

Included 6 x 200m, 2 min rest building from 1:43 r. 27 to 1:29 r.40 df 120. Sharpening work in case racing in Salerno.

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04/19/17 30:52.7 8,000m 1:55.7

Steady state r.22 df 120. Went through 6k just under 1:55 pace but struggling and felt overheated again so paddled home.

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04/19/17 1500m

Warm up and down

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04/17/17 5500m

Model C at M&D house, df 140 rowed 10 x 1 min r.25 @ 1:45 with last r.28 @ 1:39. Ave 1:44.7. Felt OK.

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04/12/17 30:46.9 8,000m 1:55.4

Steady state r.22/23 df 120. Off a bit hard and faded gently over the piece. Though perhaps because the gym is too hot - struggled with t…

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04/12/17 1500m

Warm up and down

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04/10/17 31:56.3 8,000m 1:59.7

Steady state r.22 df 120, Off a bit hard, settled and went through 5k in 1:54.9 split but feeling too hot and paddled in.

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04/10/17 900m

Warm up

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