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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
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
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

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