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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
03/20/25	3445m			Dynamic	Warm up and cool down	View workout
03/18/25	16:57.5	5,000m	1:41.7	Dynamic	RP3 10 x 500m, 1 min rest, r.28.3, length 144cm, hr ave. 156 (peak 171)	View workout
03/18/25	4587m			Dynamic	Warm up, rest intervals and cool down	View workout
03/16/25	1:23:58.8	21,097m	1:59.4	Dynamic	RP3 half marathon r.20.0, length 144 cm, hr ave. 145 (peak 152)	View workout
03/16/25	1964m			Dynamic	Warm up and cool down	View workout
03/14/25	1:00:00.0	15,015m	1:59.8	Dynamic	RP3 3 x 20 min, r.19.0, length 146 cm, hr ave. 137 (peak 144)	View workout
03/14/25	3239m			Dynamic	Warm up, rest intervals and cool down	View workout
03/11/25	36:54.0	10,000m	1:50.7	Dynamic	RP3 hard 10k, r.24.7, length 141 cm, hr ave. 157 (peak 169)	View workout
03/11/25	3004m			Dynamic	Warm up and cool down	View workout
03/10/25	1:00:00.0	15,021m	1:59.8	Dynamic	RP3 3 x 20 mins, 2 min rest, r.19.0, length 145 cm, hr ave. 135 (peak 143)	View workout
03/10/25	3123m			Dynamic	Warm up, rest intervals and cool down	View workout
03/09/25	39:27.5	10,000m	1:58.3	Dynamic	RP3 10 k, fast first and last 1250 r. 26ish and UT2/UT1 middle r.19. ave r.20.9, length 146 cm, hr ave 146 (peak 167)	View workout
03/09/25	2375m			Dynamic	Warm up and cool down	View workout
03/06/25	1:00:00.0	15,020m	1:59.8	Dynamic	RP3 3 x 20 min, 2 min rest, r.19.0, length 145 cm, hr ave. 139 (peak 146)	View workout
03/06/25	1805m			Dynamic	Warm up and rest intervals	View workout
03/05/25	37:18.0	10,000m	1:51.9	Dynamic	RP3 r.24.0, length 142 cm, hr ave. 160 (peak 171)	View workout
03/05/25	2045m			Dynamic	Warm up and cool down	View workout
03/04/25	40:00.0	9,779m	2:02.7	Dynamic	RP3 2 x 20 min, 2 min rest, r.19.0, length 144 cm, he ave. 130 (peak 138)	View workout
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

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