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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
09/06/12	31:58.6	8,000m	1:59.9	RowErg	steady state - not too hard	View workout
09/04/12	24:47.1	6,000m	2:03.9	RowErg	easing back into it - recovery row	View workout
09/03/12	3500m			RowErg	750m warm up and 750m warm down. Work 5x40s@1:36, 1m20s rest. Post light weights	View workout
09/02/12	20:50.0	5,000m	2:05.0	Slides	getting the body moving after long drive	View workout
08/20/12	18:00.0	4,000m	2:15.0	Slides	Gentle paddle recovering after op	View workout
08/07/12	7:40.0	2,000m	1:55.0	RowErg	warm down after weights inc 1min @1:40 r 30	View workout
08/05/12	7:57.0	2,000m	1:59.2	Slides	post weights warm down - first 1500 @ 1:52ish	View workout
07/29/12	7:54.5	2,112m	1:52.3	Slides	warm down post weights	View workout
07/05/12	19:59.3	5,000m	1:59.9	RowErg	steady paddle - recovery row	View workout
06/21/12	19:58.7	5,000m	1:59.8	RowErg	recovery row	View workout
06/15/12	2300m			RowErg	row after weights - 500m warm up then 4x1min @1:40 r 29/30, 1 min rest	View workout
06/12/12	19:09.6	5,000m	1:54.9	RowErg	Warm down post weights inc 3 bursts 250m @ 1:40, 150m @ 1:35 and 100m @ 1:30	View workout
05/31/12	1:30.3	500m	1:30.3	RowErg	monthly challenge piece - wanted sub 1:30 but not there in last 200m. Rate about 37/38. Needed more prep/ adaptation	View workout
05/31/12	3500m			RowErg	warm up and down	View workout
05/29/12	1000m			RowErg	warm up and down	View workout
05/29/12	30:23.0	8,000m	1:53.9	RowErg	A few bursts in the first 3k and then steady 1:55. Back still too sore for a 500m attempt	View workout
05/23/12	18:18.6	5,000m	1:49.8	RowErg	was just going to row @ 1:54 post weights but felt OK so kept going	View workout
05/23/12	1750m			RowErg	warm up and down	View workout
05/18/12	1600m			RowErg	warm down post weights with some bursts - lowest split 1:20	View workout
05/16/12	1500m			RowErg	warm up and down	View workout
05/16/12	1:34.2	500m	1:34.2	RowErg	post weights 500. not good!	View workout
05/15/12	1000m			RowErg	warm up only as warm down post weights	View workout
05/11/12	3000m			RowErg	inc 8x20s on/ 20s off Tabata splits 1:30 (after first 4-5 strokes)	View workout
05/09/12	2750m			RowErg	inc 8x20s on/ 10s off Tabata splits 1:35-1:40 (after first 4-5 strokes)	View workout
05/05/12	1:24:18.5	21,097m	1:59.8	RowErg	Decent piece. Kept at around 2:00 all the way	View workout

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