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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
07/09/24	9:10.0	2,852m	1:36.4	Dynamic	RP3 11 x 50s on, 70s off r.34.2, length 142cm, hr ave. 151 (peak 171)	View workout
07/09/24	6145m			Dynamic	Warm up, rest intervals and cool down	View workout
07/04/24	30:00.0	7,337m	2:02.6	Dynamic	RP3 Henley tick over, 29 minutes r.19.0 UT2 and 1 min r.35 @ 1:35 splits, length 147cm, ave hr 142 (peak 170)	View workout
07/04/24	1627m			Dynamic	Warm up and cool down	View workout
06/30/24	15750m			Water	Molesey 8+, 3 x 2 min, r.28/28/34, starts, 3 min r.35	View workout
06/29/24	1:29:00.0	16,001m	2:46.8	Water	Molesey 8+, 4 x 2 min, r.28-33	View workout
06/28/24	3:14.7	1,000m	1:37.3	Dynamic	RP3 1k r.35.7, length 139cm, hr ave. 159	View workout
06/28/24	2506m			Dynamic	Warm up and cool down	View workout
06/27/24	2589m			Dynamic	Warm up and attempt at 1000m but handle came off at 880m with 1:37.8 average at that point	View workout
06/23/24	1:09:00.0	14,100m	2:26.8	Water	Molesey 8+	View workout
06/20/24	6:30.8	2,000m	1:37.7	Dynamic	RP3 4 x 500m, 4 min rest, 1:35.9 r.35.1, 1:39.9 r.25.8, 1:39.8 r.26.4, 1:35.2 r.34.0, length 141cm on r.34/35, 148cm on r.26, hr ave. 149…	View workout
06/20/24	5721m			Dynamic	Warm up, couple of pacing attempts at 1,000m and rest intervals	View workout
06/19/24	1:00:00.0	14,574m	2:03.5	Dynamic	RP3 3 x 20 min, 2 min rest, r.19.0, length 145cm, hr ave. 142 (peak 151). Felt OK but heart rate a bit high. May be just garage is gettin…	View workout
06/19/24	1864m			Dynamic	Warm up	View workout
06/17/24	3:55.6	1,000m	1:57.8	Dynamic	RP3 1k pacing experiment went out hard, too hard, kept going to 700m ave 1:37 and paddled in	View workout
06/17/24	1620m			Dynamic	Warm up	View workout
06/15/24	13:20.0	4,141m	1:36.5	Dynamic	RP3 16 x 50s on, 70s off, r.29-37 ave 32.9, length 143cm, hr ave 151 (peak 172)	View workout
06/15/24	5374m			Dynamic	Warm up, rest intervals and cool down	View workout
06/10/24	1:00:00.0	14,670m	2:02.6	Dynamic	RP3 3 x 20 mins, 2 mins rest, r.19.0, length 146cm, hr ave. 140 (peak 149)	View workout
06/10/24	1628m			Dynamic	Warm up and rest intervals	View workout
06/09/24	3:18.2	1,000m	1:39.1	Dynamic	RP3 1000m. Not feeling 100% so cruising r.31/32 and c. 1:41 splits through the middle. Overall r.33.0, length 144cm, hr dropped out but c…	View workout
06/09/24	3834m			Dynamic	Warm up and cool down	View workout
06/06/24	1:00:00.0	14,802m	2:01.6	Dynamic	RP3 3 x 20 min, 2 min rest, r.19.0 x 2 and r.20.0, splits 2:02.0, 2:03.0, 2:00.0, length 145cm, hr ave. first two 137 (peak 144), last hr…	View workout
06/06/24	1645m			Dynamic	Warm up and rest intervals	View workout
06/05/24	10:00.0	3,054m	1:38.2	Dynamic	RP3 10 x 1 min, 1 min rest, blew and paddled 8th rep. Other 9 ave 1:35.7, r.34.9, hr ave. of last 6 efforts 158 (peak 170)	View workout

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