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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
10/12/23	17:25.2	5,000m	1:44.5	Dynamic	RP3 10 x 500m, 1 min rest. First 4 at r.24 but right bicep a bit sore so rest at r.27, length 149/143, ave hr 150 (peak 168).	View workout
10/12/23	4734m			Dynamic	Warm up, rest intervals and cool down	View workout
10/11/23	1:00:00.0	15,079m	1:59.3	Dynamic	RP3 3 x 20 min, 2 min rest. First 2 r.19.0, length 146, hr 134 (peak 142) splits 2:01.9, 3rd r.20.0, length 147cm, hr 155 (peak 161) spli…	View workout
10/11/23	1796m			Dynamic	Warm up and rest intervals	View workout
10/09/23	1:00:00.0	15,656m	1:54.9	Dynamic	RP3 3 x 20 min, r.20.0, length 147cm, hr ave 158 (max 169). Hard session	View workout
10/09/23	1787m			Dynamic	Warm up and rest intervals	View workout
10/08/23	1:15:00.0	15,086m	2:29.1	Water	Molesey 8+ including bridge to flagpoles r.30	View workout
10/05/23	18:19.2	5,000m	1:49.9	Dynamic	RP3 5k, r.24.0, length 145cm, hr ave 164 (peak 175)	View workout
10/05/23	1857m			Dynamic	Warm up and cool down	View workout
10/04/23	1:00:00.0	14,778m	2:01.8	Dynamic	RP3 3 x 20 min, first two r.19.0, 2:02.8, length 148cm, hr 134 (peak 145), last r.20.0, 1:59.9, length 146cm, hr 146 (peak 154)	View workout
10/04/23	1592m			Dynamic	Warm up and rest intervals	View workout
10/01/23	1:30:00.0	17,678m	2:32.7	Dynamic	Molesey 8+ including bridge to church r.28-34	View workout
09/29/23	32:30.0	5,705m	2:50.9	Water	Quick scull ahead of coaching	View workout
09/27/23	1:00:00.0	14,657m	2:02.8	Dynamic	RP3 3 x 20 min, 2 min rest, r.19.0, length 146cm, hr ave 138 (peak 144)	View workout
09/27/23	1744m			Dynamic	Warm up and rest intervals	View workout
09/25/23	1:00:00.0	14,657m	2:02.8	Dynamic	RP3 3 x 20 min, 2 min rest, r.19.0, length 145cm, hr 135 (peak 142)	View workout
09/25/23	1943m			Dynamic	Warm up and rest intervals	View workout
09/24/23	1:27:00.0	16,574m	2:37.4	Water	Molesey 8+ including bridge to flag r.27 and 6 min r. 30/28/30	View workout
09/21/23	3473m			Dynamic	Warm up, rest intervals and cool down	View workout
09/21/23	30:00.0	8,257m	1:48.9	Dynamic	RP3 10 x 3 min, 1 min rest r.24.0, length 145cm, hr data corrupted	View workout
09/15/23	1:00:00.0	14,569m	2:03.5	Dynamic	RP3 3 x 20 min, 2 min rest, r. 19.0, length 143cm, hr ave 131 (peak 141)	View workout
09/15/23	1892m			Dynamic	Warm up and rest intervals	View workout
09/14/23	30:00.0	8,237m	1:49.2	Dynamic	RP3 10 x 3 min, 1 min rest, r.24.0, length 144cm, hr ave 158 (peak 176)	View workout
09/14/23	3998m			Dynamic	Warm up, rest intervals and cool down	View workout
09/12/23	1:00:00.0	14,455m	2:04.5	Dynamic	RP3 3 x 20 min, 2 min rest, r.19.0, length 142, hr 131 (peak 140). Bit cooler and better session	View workout

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