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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
04/12/20	1:00:00.0	14,642m	2:02.9	Dynamic	RP3 3 x 20 min, 2 min rest, UT2 2:03.9 r.17.8, length 151cm, hr 128, 184W UT1 1:55.9 r.22.0, length 148cm, hr 147, 225W UT2…	View workout
04/12/20	4:17.0	1,000m	2:08.5	Dynamic	Warm up	View workout
04/11/20	1:00:00.0	15,264m	1:57.9	Dynamic	RP3 3 x 20 min, 2 min rest, UT2 r.18.7, length 149cm, hr 127, 182W UT1 r.22.8, length 148cm, hr 149, 225W Sweet-spot r.24.0,…	View workout
04/11/20	8:33.0	2,000m	2:08.2	Dynamic	Warm up and down	View workout
04/10/20	40:00.0	9,622m	2:04.7	Dynamic	RP3 UT2, 4 x 10min, 1 min rest. All r.18.2-18.8, all 149cm Splits 2:04.9 hr 117, 2:04.8 hr 123, 2:04.7 hr126, 2:04.4 hr 129.	View workout
04/10/20	500m			Dynamic	Warm up	View workout
04/09/20	3:13.0	1,000m	1:36.5	RowErg	4 x 250m post weights, alternating with Harry so approx 1:10 rest. Build on each splits c. 1:46, 1:38, 1:34, 1:28.2	View workout
04/08/20	41:44.3	10,000m	2:05.2	Dynamic	RP3 UT2 r.18.3, length 147cm, hr 129, 178W	View workout
04/08/20	8:15.0	2,000m	2:03.7	Dynamic	RP3 warm up and down	View workout
04/07/20	30:00.0	8,368m	1:47.5	Dynamic	RP3 Molesey BC Zoom session with 2 min rest between each piece. Rate change halfway through each. No HR 10 min r.20/22 1:49.9, length…	View workout
04/07/20	31:52.0	8,000m	1:59.5	Dynamic	RP3 UT2/UT1 6k warm up and 2k warm down either side of main session	View workout
04/06/20	37:15.8	10,000m	1:51.7	Dynamic	RP3 AT r.24, length 147cm, no hr pairing but probably high as 23C, 251W	View workout
04/06/20	2000m			Dynamic	Warm up and down	View workout
04/05/20	1000m			Dynamic	Warm down	View workout
04/05/20	32:00.0	7,970m	2:00.4	Dynamic	RP3 4 x 8 min, 2 min rest. No time to warm up and tired and sleepy so eased into it using first two as warm up.	View workout
04/04/20	5:05	1,131m	2:14.8	RowErg	30 min by KREW/LiveRowing	View workout
04/04/20	v10:00/5:00r...4	5,667m	1:45.8	RowErg	10,1,3,6 by KREW/LiveRowing	View workout
04/04/20	1000m	4:21.6	2:10.8	RowErg	1k Row by KREW/LiveRowing	View workout
04/03/20	30:00	7,318m	2:02.9	RowErg	30 min by KREW/LiveRowing	View workout
04/02/20	1:00:00.0	14,403m	2:04.9	Dynamic	RP3 UT2, 3 x 20 min, 2 min rest, r.18.5, length 147cm 4,801, 2:05.0, hr 126 4,801, 2:05.0, hr 130 4,801, 2:05.0, hr 130	View workout
04/01/20	30:00.0	6,927m	2:09.9	Dynamic	RP3 wind down UT2, r.18.4, length 146cm, hr 130, 160W	View workout
04/01/20	32:00.0	8,569m	1:52.0	Dynamic	RP3 Molesey Zoom workout! 4 x 8 min, 2 min rest. 2/2/2/2 r.20/22/20/22 (1:50) 1:30 on 0:30 off r.20/22/24/26 (n/a) 2/2/2/2 r.…	View workout
04/01/20	1000m			Dynamic	Warm up	View workout
03/31/20	1:00:00.0	14,625m	2:03.0	Dynamic	RP3 3 x 20 min, 2 min rest 1. UT1 1:56.0, r.21.1, length 148cm, hr 143, 224W. 2. UT2 2:07.0, r.18.3, length 146cm, hr 130, 171W	View workout
03/31/20	500m			Dynamic	Warm up	View workout

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