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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
01/05/21	16:00.0	4,686m	1:42.4	Dynamic	RP3 2 x (4 x 2 min, 2 min rest) 5 min rest between sets. R.32, length 142cm hr peak 166	View workout
01/05/21	268m			Dynamic	Warm up	View workout
01/04/21	20:00.0	5,396m	1:51.1	Dynamic	RP3 threshold r.22.8, length 150cm, heart rate 154 (peak 162), 250W	View workout
01/04/21	20:00.0	5,264m	1:53.9	Dynamic	RP3 sweet spot r.20.2, length 154cm, hr 150 (peak 158) 236W	View workout
01/04/21	2604m			Dynamic	Warm ups	View workout
01/03/21	1500m			Dynamic	Warm up and rest intervals	View workout
01/03/21	1:00:00.0	15,414m	1:56.7	Dynamic	RP3 4 x 15 min, 2 min rest, UT2 with uplift with 5,4,3 and 2 minutes to go in each piece, uplifts increasing from 1:50-1:40. r. 22.…	View workout
01/01/21	1:00:00.0	14,551m	2:03.7	Dynamic	RP3 UT2 4 x 15min, 2 min rest, r.19.4, length 149cm, hr 128 (peak 140) 185W. Held pace down as soon after breakfast	View workout
12/31/20	6:48.0	1,467m	2:19.0	Dynamic	Warm up	View workout
12/31/20	30:00.0	8,003m	1:52.4	Dynamic	RP3 30r20, r.20.1, length 156cm, heart rate 155 (peak 168), 246W	View workout
12/25/20	8:33.0	1,953m	2:11.3	Dynamic	Warm up	View workout
12/25/20	1:22:51.3	21,097m	1:57.8	Dynamic	RP3 UT1 r.22.3, length 148cm, hr 148 (peak 157 but pushed on last 500m) 214W. Felt a bit tired / hungry	View workout
12/23/20	3:00.0	704m	2:07.8	Dynamic	Warm up	View workout
12/23/20	1:30:00.0	22,319m	2:00.9	Dynamic	RP3 6:x 15 min, 1 min rest, r.19.8, length 148, hr 136 (peak 145), 198W	View workout
12/20/20	1:00:00.0	1,504m	19:56.8	Dynamic	RP3 4 x 15 min, 2 min rest, r.19.6, length 150cm, hr 136 (peak 144), 203W	View workout
12/20/20	11:53.0	1,172m	5:04.1	Dynamic	Warm up and rest periods	View workout
12/18/20	29:12.1	8,000m	1:49.5	Dynamic	RP3 4 x 2k, 2 min rest. First 3 rate 22 for 500, 24 for 1,000, 26 for 500. Last r. 24 for 1,500m up 2 every 100m to finish. Length 149 cm…	View workout
12/18/20	2:58.0	688m	2:09.3	Dynamic	Warm up	View workout
12/15/20	2:08.0	695m	1:32.0	Dynamic	Warm up	View workout
12/15/20	35:03.7	8,768m	1:59.9	Dynamic	RP3 UT2 r. 19.2, length 150cm, hr 137 peak 148, 203W	View workout
12/14/20	5:09.0	1,163m	2:12.8	Dynamic	Warm up	View workout
12/14/20	30:00.0	8,001m	1:52.4	Dynamic	RP3 threshold effort, r.23.9, length 148cm, hr 155, peak 166, 246W	View workout
12/13/20	1:18:23.0	16,021m	2:26.7	Water	Molesey 8+ 2 x Flag to Birdshit island r.20-24, hr 105, max 145 (surprisingly low).	View workout
12/11/20	3:09.0	738m	2:08.0	Dynamic	Warm up	View workout
12/11/20	1:00:00.0	15,006m	1:59.9	Dynamic	RP3 4 x 15 min, 1:30 rest, r.20.0, length 148cm, hr 139, peak 147, 203W	View workout

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