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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
03/19/23	20070m			Water	Molesey 8+ for pre-race paddle and then Vet’s Head. 2nd out of 22 in VetE, 4 seconds off the win	View workout
03/16/23	10:00.0	3,059m	1:38.0	Dynamic	RP3 10x 1 min on, 1 min off r.31/32 (last 1:29.7 split r.38) length 145cm, hr 151 (peak 173)	View workout
03/16/23	4206m			Dynamic	Warm up, rest intervals and warm down	View workout
03/14/23	30:00.0	8,400m	1:47.1	Dynamic	RP3 10 x 3 min, 1 min rest, r.24.0, length 148cm, hr 158 (peak 175)	View workout
03/14/23	4029m			Dynamic	Warm up and down and rest intervals and	View workout
03/13/23	1:00:00.0	14,695m	2:02.4	Dynamic	RP3 3 x 20 min, 2 min rest, r.19.0, length 148cm, hr 137 (peak 144).	View workout
03/13/23	1256m			Dynamic	Warm up and rest intervals	View workout
03/10/23	1:00:00.0	14,733m	2:02.1	Dynamic	RP3, 3 x 20:min, 2 min rest, r.19.0, length 147cm, last 5 min @2:00 hr 138 (peak 144/150)	View workout
03/10/23	1771m			Dynamic	Warm up and rest intervals	View workout
03/09/23	17:16.1	5,000m	1:43.6	Dynamic	RP3 10 x 500m rate build each rep +1 from 26 to 35. First 9 held between 1:44 and 1:45, last at 1:35. Length 141cm (declined 149 to 133 a…	View workout
03/09/23	6264m			Dynamic	Warm up, rest intervals and cool down	View workout
03/06/23	1:00:00.0	14,779m	2:01.7	Dynamic	RP3 3 x 20 min, 2 min rest, r.19.0, length 147, hr 137 (peak 144)	View workout
03/06/23	1835m			Dynamic	Warm up and rest intervals	View workout
03/05/23	1:26:00.0	16,605m	2:35.3	Water	Molesey 7+, 20 min r.24/26	View workout
03/03/23	1:00:00.0	14,652m	2:02.8	Dynamic	RP3 3 x 20 min, 2 min rest r.19.0, length 146cm, hr 134 (peak 142). Good session after having to abort this session a week ago.	View workout
03/03/23	1452m			Dynamic	Warm up and rest intervals	View workout
03/02/23	30:00.0	7,152m	2:05.8	Dynamic	RP3 UT2 included stop to sort chest strap, r. 18.0, length 150cm, hr 133 (peak 144)	View workout
03/02/23	2052m			Dynamic	Warm up and down	View workout
03/01/23	21:39.0	5,000m	2:09.9	Dynamic	Easy paddle/ UT2 post weights including warm up and top stops, r.18.4, length 147cm, hr 121 (peak 134)	View workout
02/26/23	1:26:00.0	16,816m	2:33.4	Water	Molesey 8+ 4 x 5 minutes r.22-30, hr normal	View workout
02/24/23	1232m			Dynamic	Started 3 x 20 but heart rate spiked to 169 only 350m into the work so abandoned	View workout
02/23/23	30:00.0	8,381m	1:47.3	Dynamic	RP3 10 x 3 min, 1 min rest, r.24.0, length 148cm, hr 159 (peak 174)	View workout
02/23/23	3827m			Dynamic	Warm up, rest intervals and warm down	View workout
02/22/23	1:00:00.0	14,461m	2:04.4	Dynamic	RP3 3 x 20 min, r.19.0, length 146cm, hr 140 (peak 145). Tired and hungover	View workout
02/22/23	1731m			Dynamic	Warm up and rest intervals	View workout

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