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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
03/04/25	1104m			Dynamic	Warm up and rest intervals	View workout
03/02/25	14984m			Water	Molesey 8+ steady state plus some intensity at the end	View workout
02/27/25	30:00.0	8,011m	1:52.3	Dynamic	RP3, 30r20, r.20.0, length 149 cm, hr ave. 162 (peak 173). Hard piece	View workout
02/27/25	4403m			Dynamic	Warm up and cool down	View workout
02/24/25	6:47.3	2,000m	1:41.8	Dynamic	2k, r.30.3, length 142cm, hr ave. 165 (peak 175). Big negative split (second k @ 1:40)	View workout
02/24/25	8167m			Dynamic	Warm up and cool down	View workout
02/22/25	6:59.3	2,000m	1:44.8	Dynamic	Sub max 2k, r.27.3, length 143 cm, hr ave. 159 (peak 168)	View workout
02/22/25	5178m			Dynamic	Warm up and cool down	View workout
02/19/25	1:00:00.0	14,781m	2:01.7	Dynamic	RP3 3 x 20 min, 2 min rest, r.19.0, length 145, hr 137 (peak 144)	View workout
02/19/25	2049m			Dynamic	Warm up and rest intervals	View workout
02/16/25	17:10.9	5,000m	1:43.0	Dynamic	RP3 10 x 500m, first 6 r.23.7 @ 1:44.7 then stepped rate and pace over last 4 to finish r.30.0 @ 1:37.9, length 147 cm, hr ave. 157 (peak…	View workout
02/16/25	4264m			Dynamic	Warm up, rest intervals and cool down	View workout
02/15/25	1:07:01.0	12,013m	2:47.3	Water	Molesey 8+ flag to bridge (4k) race piece r.33	View workout
02/14/25	1:00:00.0	15,015m	1:59.8	Dynamic	RP3 3 x 20 mins, 2 mins rest, r.19.0, length 146cm, hr ave. 134 (peak 141)	View workout
02/14/25	1948m			Dynamic	Warm up and rest intervals	View workout
02/11/25	11000m			Dynamic	RP3 2 x 20 min UT2. No monitor so estimated distance	View workout
02/09/25	1:30:00.0	16,599m	2:42.6	Water	Molesey 7+, #7, 2 x battle paddle r.20/22. Very hard	View workout
02/06/25	18:58.6	5,000m	1:53.8	Dynamic	RP3 5k, r.20.0, length 146cm, hr ave. 157 (peak 165)	View workout
02/06/25	30:00.0	8,244m	1:49.1	Dynamic	RP3 10 x 3 min, 1 min rest, r.22.0, length 148cm, hr ave. 149 (peak 171)	View workout
02/06/25	4115m			Dynamic	Warm up, rest intervals and cool down	View workout
02/02/25	1:31:00.0	16,081m	2:49.7	Water	Molesey 8+, 2 x battle paddle	View workout
01/30/25	1:00:00.0	14,415m	2:04.8	Dynamic	RP3 3 x 20 min, 2 min rest, r.19.0, post 1 min max so first @ 2:07.9, 2nd @ 2:04.9 and last at 2:01.9	View workout
01/30/25	3453m			Dynamic	Warm up and rest intervals	View workout
01/30/25	1:00.0	351m	1:25.4	Dynamic	RP3 max effort, r.46.0, length 130 cm, hr ave. (peak 167). Pleased with this. 352 metres on C2 in 2020.	View workout
01/28/25	30:00.0	7,834m	1:54.8	Dynamic	RP3 30r20	View workout

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