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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
08/11/22	1435m			Dynamic	Warm up	View workout
08/10/22	3:23.2	1,000m	1:41.6	Dynamic	RP3 4 x 250m, 2 min rest r.24 immediately post weights, length 150cm, hr 130, peak 162. Building power on each - splits 1:47-1:38	View workout
08/10/22	2590m			Dynamic	Warm up and rest intervals	View workout
08/08/22	40:00.0	10,008m	1:59.9	Dynamic	RP3 2 x 20 min, 2 min rest, r. 19.5, length 149cm, hr c.155 (peak 169). Hot.	View workout
08/08/22	1023m			Dynamic	Warm up	View workout
07/27/22	1:00:00.0	14,645m	2:02.9	Dynamic	RP3 4 x 15 min, 2 min rest r.18.8, length 146cm, hr 135 (peak 142)	View workout
07/27/22	1600m			Dynamic	Warm up and rest intervals	View workout
07/25/22	30:00.0	8,337m	1:47.9	Dynamic	RP3 10 x 3 min, 1 min rest, r.24.0, length 145cm, hr 157 (peak 176). First hard work since pre HRR/ Covid	View workout
07/25/22	2515m			Dynamic	Warm up and rest intervals	View workout
07/24/22	1:00:00.0	14,346m	2:05.4	Dynamic	RP3 4 x 15 min, 2 min rest, r.18.3, length 145cm, hr 137 (peak 143). Too hot	View workout
07/24/22	1952m			Dynamic	Warm up and rest intervals	View workout
07/23/22	1:19:00.0	16,650m	2:22.3	Water	Molesey 8+ 3 x 10 min r.22-24, 24-26, 26-28	View workout
07/21/22	1:00:00.0	14,536m	2:03.8	Dynamic	RP3 4 x 15 min, 2 min rest, r.18.9, length 146 cm, hr 134 (peak 143)	View workout
07/21/22	1938m			Dynamic	Warm up	View workout
07/20/22	1:00:00.0	14,333m	2:05.5	Dynamic	RP3 4 x 15 min, 2 min rest, r.17.9, length 148 cm, hr 139 (peak 148). Hot and slow!	View workout
07/20/22	1837m			Dynamic	Warm up	View workout
07/17/22	1:17:00.0	16,589m	2:19.2	Dynamic	Molesey 8+ 20 min r.26. Good outing	View workout
07/16/22	1:20:00.0	15,128m	2:38.6	Dynamic	Molesey regatta D8+ Semi and final over 850m course. Won	View workout
07/15/22	397m			Dynamic	Warm down	View workout
07/15/22	20:00.0	4,840m	2:03.9	Dynamic	RP3 easy UT2 with a couple of short bursts to 1:30, r.19.0, length 149cm, hr 134 (peak 148)	View workout
07/14/22	2:17.8	750m	1:31.8	Dynamic	RP3 3 x 250m, 2 min rest, 1:33.7 r.35, 1:32.8 r.35, 1:29.2 r.38 length 143, hr 142 (peak 171). First pace since Covid. OK	View workout
07/14/22	3653m			Dynamic	Warm up and down and rest intervals	View workout
07/12/22	191m			Dynamic	Warm down	View workout
07/12/22	20:00.0	4,721m	2:07.0	Dynamic	Covid, paddle with bursts, r.18.0, length 150cm, hr 129 (peak 157)	View workout
07/06/22	3:05.0	1,000m	1:32.5	Dynamic	RP3 4 x 250m, 2 min rest, r.35.7, length 141cm, hr 141 (peak 168),	View workout

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