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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
06/08/15	2000m			RowErg	warm up and down	View workout
06/04/15	5000m			RowErg	Paddle with 10 bursts for low pull at every lever setting - df 70-170 - best splits 1:18	View workout
06/02/15	18:18.7	5,000m	1:49.8	RowErg	First 500m at 1:45 then rowed at 1:50 to 3k, eased off a bit and then brought in under 1:50 average - r.24. OK	View workout
06/02/15	2000m			RowErg	warm up and down	View workout
05/29/15	37:58.4	10,000m	1:53.9	RowErg	rowed first 5k at sub 1:51 ave r.24 then paddled for a while and gradually brought pace back down. Good piece.	View workout
05/29/15	1500m			RowErg	warm up and down	View workout
05/26/15	1:29.3	500m	1:29.3	RowErg	r.40/59.5 strokes, rate at least 38 through piece. Up to 40 at 300. Tried to go again at 400 but faded down to 1:34	View workout
05/26/15	4500m			RowErg	2.5k warm up and 2k warm down	View workout
05/22/15	18:38.7	5,000m	1:51.8	RowErg	Steady state piece - not pushing as sore from lifting on Wed	View workout
05/22/15	2500m			RowErg	warm up and down	View workout
05/19/15	4000m			RowErg	Included 250m @ 1:26.9 split, 300m at 1:28.8 split and 500m at 1:33.9 split (rate only 35) df 145	View workout
05/15/15	3500m			RowErg	Included 5x100m sprints with 2min rests df 160. Best 16.4 (1:22.0). Lowest split 1:20	View workout
05/13/15	1:33.6	500m	1:33.6	RowErg	First 500m piece for a while - OK though legs felt a bit "dead" from the 10k yesterday	View workout
05/13/15	2000m			RowErg	warm up and down	View workout
05/12/15	1500m			RowErg	warm up and down	View workout
05/12/15	37:52.8	10,000m	1:53.6	RowErg	Steady state r.21-22 -first half @ 1:53, second half @ 1:55 except last 500m	View workout
05/08/15	37:59.4	10,000m	1:53.9	RowErg	Steady state r.22 - back still stiff. Pretty level paced - 3 seconds up in first and last 500m	View workout
05/08/15	1500m			RowErg	500m warm up and 1,000m warm down	View workout
05/06/15	18:59.9	5,000m	1:53.9	RowErg	Had a sore back since 2k last week so paddled at 1:57 until 3k and then wound it up - probably too much given sore back!	View workout
05/06/15	2000m			RowErg	500m warm up and 1.5k warm down	View workout
04/29/15	6:49.9	2,000m	1:42.4	RowErg	Hard 2k r.28. Splits 1:42.1, 1:43.6, 1:43.4, 1:41.0 so slight negative split with big last 300m - finished @ 1:34	View workout
04/29/15	3000m			RowErg	warm up and down	View workout
04/27/15	37:12.6	10,000m	1:51.6	RowErg	Hard piece r.23 - too ambitious and blew at 4.5k but rallied and finished strongly with a sprint	View workout
04/27/15	2500m			RowErg	warm up and down	View workout
04/24/15	19:43.0	5,000m	1:58.3	RowErg	1.5k @ 1:46.8, tired so 500m paddle, 1k @ 1:47, 500m paddle, 1.5K @ 1:47. Rate 25/26	View workout

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