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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
03/23/12	1500m			RowErg	warm up and down	View workout
03/23/12	2:29.3	750m	1:39.5	RowErg	750m @ 1:39.5 - just rowed at sub 1:40 until had enough. Back still a little sore	View workout
03/21/12	2000m			RowErg	2x1k paddle - had a sore back	View workout
03/13/12	5000m			RowErg	included 15x30s on 30s off. First 11 ave 1:39, next 3 1:35, last 1:30	View workout
03/09/12	1500m			RowErg	included 3 x 20s sprint 10s off	View workout
03/02/12	1500m			RowErg	included 3 x 20s sprint 10s off	View workout
03/01/12	38:39.2	10,000m	1:55.9	RowErg	steady state r.21 warm up and down within	View workout
02/28/12	8:39.0	2,500m	1:43.8	RowErg	monthly challenge piece r 27/28	View workout
02/28/12	2000m			RowErg	warm up and down	View workout
02/23/12	39:19.2	10,000m	1:57.9	RowErg	steady state warm up and down in piece r. 21	View workout
02/21/12	8:44.0	2,500m	1:44.8	RowErg	monthly challenge piece. r 27/28	View workout
02/21/12	1000m			RowErg	warm up and down	View workout
02/20/12	3500m			RowErg	included 4x1min @ 1:40, 1 min rest. r28	View workout
02/12/12	38:18.2	10,000m	1:54.9	RowErg	medium piece	View workout
01/31/12	37:13.7	10,000m	1:51.6	RowErg	C2 Challenge piece. Hard work r. 24/25 - higher in last 500	View workout
01/31/12	2000m			RowErg	warm up and down	View workout
01/29/12	1500m			RowErg	warm up and down	View workout
01/29/12	37:38.2	10,000m	1:52.9	RowErg	10k piece r 24/25 but mostly 24. Last 2k esp reasonably hard work. Probably close to fair reflection of where I am now.	View workout
01/26/12	39:19.1	10,000m	1:57.9	RowErg	warm up and down within piece. Body steady 1:57/58 r 21	View workout
01/25/12	4000m			RowErg	Light weights to rebuild bodyweight (80kgs today). Then 6 x 1min on 1 min off @1:40 r. 30/31, last 1:37.7 r 32/33	View workout
01/22/12	1000m			RowErg	warm up and down	View workout
01/22/12	38:18.6	10,000m	1:54.9	RowErg	Medium hard	View workout
01/20/12	19:34.0	5,000m	1:57.4	RowErg	Tired	View workout
01/17/12	12000m			RowErg	10 x 1k @ 2:00, 1:55, 1:52, 1:50 and 1:48 then repeated. 1 min rest. Felt pretty weak	View workout
01/16/12	2250m			RowErg	Included 4 x 1min @ 1:40, 1 min off First proper session at the re-opened company gym. A few light weights first	View workout

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