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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
10/05/12	4000m			RowErg	1,750 warm up and down. 5 x 1 min on, 1 min off @1:40 last at 1:34.6. Post weights	View workout
10/02/12	39:58.2	10,000m	1:59.9	RowErg	Easy steady state. Still v tired post Poland	View workout
10/01/12	1000m			RowErg	light warm up and down either side of light weights	View workout
09/29/12	7000m			Water	Raced for Oxford v Cambridge over 2k in Poland. We won!	View workout
09/27/12	37:59.0	10,000m	1:53.9	RowErg	Fairly even paced piece. Medium hard	View workout
09/27/12	1000m			RowErg	250 warm up 750 warm down	View workout
09/27/12	1000m			RowErg	warm up and down	View workout
09/26/12	750m			RowErg	warm down	View workout
09/26/12	38:38.6	10,000m	1:55.9	RowErg	warm up in piece then gradually brought split down	View workout
09/25/12	2500m			RowErg	warm up and down	View workout
09/25/12	18:39.6	5,000m	1:51.9	RowErg	4 min rest after 4 min piece then medium 5k	View workout
09/25/12	4:00.0	1,204m	1:39.6	RowErg	Challenge series piece. Fairly well paced	View workout
09/21/12	18:58.2	5,000m	1:53.8	RowErg	4 minute rest after 4 min piece then this medium 5k	View workout
09/21/12	4:00.0	1,182m	1:41.5	RowErg	targeted 1:42 average. Splits 303,292,292,295	View workout
09/21/12	3000m			RowErg	warm up and down	View workout
09/20/12	39:38.2	10,000m	1:58.9	RowErg	steady row, warm up and down in piece	View workout
09/19/12	4500m			RowErg	1600mm warm up. 4 mins 1106m (big blow up then paddle) 5 min paddle and steady 4 mins 1155m (1:43.8)	View workout
09/18/12	3000m			RowErg	paddle with 5x10 stroke bursts @ 1:24/25 r.42	View workout
09/17/12	39:58.1	10,000m	1:59.9	RowErg	steady row, warm up and down in the piece	View workout
09/15/12	3500m			Water	guest at Eton Vikings regatta. Raced 3x500m on Olympic course. 2 in 4+, 1 in 8+. Won all 3!	View workout
09/13/12	6000m			RowErg	2k warm up and 1.5k warm down. 4x1min @ 1:34.9, 2 min rest. Hard	View workout
09/12/12	500m			RowErg	warm down	View workout
09/12/12	38:58.6	10,000m	1:56.9	RowErg	Supposed to be recovery row after weights day before but went a bit harder in last 2.5k. Legs stiff next day	View workout
09/07/12	2:18.0	500m	2:18.0	RowErg	warm down	View workout
09/07/12	39:19.0	10,000m	1:57.9	RowErg	steady state - a few 250's at a bit higher pace 1:55-1:50 and 2.5k @1:55	View workout

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