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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
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
05/03/12	2000m			RowErg	warm up and down	View workout
05/03/12	38:18.2	10,000m	1:54.9	RowErg	contained 5 x 500 @ 1:48	View workout
05/02/12	1500m			RowErg	warm up and down on weights workout	View workout
05/01/12	3:59.6	1,000m	1:59.8	RowErg	easy 1k warm down after weights	View workout
04/30/12	1:37:12.5	21,097m	2:18.2	RowErg	another RES effort - felt fine at halfway miserable second half (@2:37) as kept cramping and had to stop numerous times	View workout
04/28/12	1:23:40.4	20,097m	2:04.9	RowErg	part of the RES year end effort. Frist 10k about 2:00 but slowed- had cycled already in morning	View workout
04/27/12	7:59.0	2,000m	1:59.7	RowErg	warm down after weights	View workout
04/24/12	7500m			RowErg	More RES contributions! Included 3x1000 @ 1:46 r 26 and 1min with 40s @ 1:40 and 20s @ 1:30	View workout
04/18/12	38:38.6	10,000m	1:55.9	RowErg	steady 10k to contribute to RES cause! Warm up and down in piece	View workout
04/15/12	7000m			RowErg	Included 10 x 500 stepped @ 1:50-1:42, 1 min rest	View workout
04/03/12	16:19.0	4,565m	1:47.2	RowErg	April challenge	View workout

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