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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
01/15/14	37:38.8	10,000m	1:52.9	RowErg	r.21. Working hard	View workout
01/14/14	30:00.0	7,933m	1:53.4	RowErg	30 min r.20. 4th attempt. Slight improvement	View workout
01/14/14	1500m			RowErg	warm up and down	View workout
01/13/14	28:22.0	7,500m	1:53.4	RowErg	was planning to row 10k @ 1:54 r.22 but felt tired so cut to 7.5k	View workout
01/13/14	800m			RowErg	warm up and down	View workout
01/10/14	1500m			RowErg	warm up and down	View workout
01/10/14	38:59.1	10,000m	1:56.9	RowErg	Went off too hard at too low a rate. Then settled into r. 20 but lower power than Tuesday	View workout
01/07/14	30:00.0	7,901m	1:53.9	RowErg	r.20. Third attempt and hit target split of 1:54	View workout
01/03/14	30:00.0	7,845m	1:54.7	RowErg	r.20. Second try at this. Better	View workout
12/31/13	18:08.0	5,000m	1:48.8	RowErg	Challenge series piece. r.26	View workout
12/31/13	3000m			RowErg	2k warm up and 1k warm down	View workout
12/30/13	7000m			RowErg	included 4x1,000m @ 1:45.9 r. 26/27, 2min rest (extended rest before 4th)	View workout
12/26/13	2500m			RowErg	warm up and down	View workout
12/26/13	30:00.0	7,641m	1:57.7	RowErg	30 min r.20. First try at this GB squad benchmark	View workout
12/24/13	30:00.0	7,500m	2:00.0	RowErg	Paddle with no monitor (battery) for 30 mins. Back stiff	View workout
12/19/13	1000m			RowErg	250m warm up and 750m warm down	View workout
12/19/13	37:18.9	10,000m	1:51.9	RowErg	Medium/ hard piece r.23. Pretty even splits	View workout
12/16/13	37:58.2	10,000m	1:53.9	RowErg	Warm up and down in piece. Steady state r.22/3 - body @ 1:53	View workout
12/13/13	38:39.2	10,000m	1:55.9	RowErg	warm up and down in piece. First half steady state. 500m at 5k and 7.5k @1:50 r.24 and 1:46 r.26	View workout
12/10/13	8000m			RowErg	Included 10x500m with 1 min rest ave 1:43.5 r.27/28. Good workout	View workout
12/09/13	38:38.3	10,000m	1:55.9	RowErg	Warm up and down in piece. Steady piece - body around 1:55 r.21	View workout
12/05/13	36:59.3	10,000m	1:50.9	RowErg	Hard piece - first time below 37 since January and needed strong finish to get there. Rate 24 except for last 1k or so	View workout
12/05/13	2000m			RowErg	Warm up and down	View workout
12/03/13	37:58.5	10,000m	1:53.9	RowErg	Steady with warm up in piece. Middle around 1:53 r.22	View workout
11/28/13	2156m			RowErg	warm up and down	View workout

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