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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
08/15/11	36:58.0	10,000m	1:50.9	RowErg	Decent piece. Rate about 24	View workout
08/12/11	39:59.2	10,000m	1:59.9	RowErg	warm up and down in the piece. Recovery row but still did not feel good	View workout
08/11/11	1500m			RowErg	warm up and down	View workout
08/11/11	1:00:00.0	15,672m	1:54.8	RowErg	First 5k at 1:51/ 18:30 then mostly 1:57 for rest. Quite hard and did not feel good afterwards	View workout
08/10/11	58:59.0	15,000m	1:57.9	RowErg	warm up and down within piece, mostly 1:57 r 21/22	View workout
08/09/11	37:58.6	10,000m	1:53.9	RowErg	250 @ 1:48 500 @ 1:57, 250 @ 1:46 500 @ 1:58, 250 @ 1:44 750 @1:58 x 4	View workout
08/08/11	46:58.8	12,000m	1:57.4	RowErg	warm up and down within piece. mostly 1:58 r 21 but a bit at 1:54 r 22	View workout
08/06/11	39:56.5	10,000m	1:59.8	Slides	Steady piece on slides at home as fell between train and platform on Thursday (2 days earlier) so cut/ bruised	View workout
08/04/11	39:54.5	10,000m	1:59.7	RowErg	Recovery row. Warm up and down within body of row. Mostly r. 21 @1:59	View workout
08/03/11	1500m			RowErg	warm up and down	View workout
08/03/11	37:56.5	10,000m	1:53.8	RowErg	steady row r 22/23	View workout
08/02/11	19:09.0	5,000m	1:54.9	RowErg	warm down row	View workout
08/02/11	3400m			RowErg	6 x 400m @1:40 r approx 29, 1 min rest	View workout
08/02/11	1750m			RowErg	warm up and down	View workout
08/01/11	1250m			RowErg	warm up and down	View workout
08/01/11	37:58.5	10,000m	1:53.9	RowErg	a few 250's along the way but only at around 1:48	View workout
07/26/11	1250m			RowErg	warm up and down	View workout
07/26/11	37:58.7	10,000m	1:53.9	Slides	Faster first 5k but in gym at home and hot/ tired	View workout
07/22/11	2000m			RowErg	warm up and down	View workout
07/22/11	37:29.9	10,000m	1:52.4	RowErg	First 5k at around 1:53 then 500 on 500 off @1:48. 1:46, 1:44, 1:42, 1:40 with rest to keep overall split levelish	View workout
07/19/11	37:58.5	10,000m	1:53.9	RowErg	Woke up with v stiff neck so started v slowly - 2:05 splits and built from there. Second half about 1:51 r 24	View workout
07/19/11	1000m			RowErg	warm up and down	View workout
07/14/11	1250m			RowErg	warm up and down	View workout
07/14/11	37:18.1	10,000m	1:51.9	RowErg	Steady but reasonably hard - grabbed a 10 sec cushion by 2,500 which fed back in H2. r. approx 23	View workout
07/12/11	39:15.8	10,000m	1:57.7	RowErg	Steady 10k as had pulled neck muscles on Sunday. 1:59 first half 1:57 second r. 20	View workout