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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
12/27/24	5501m			Dynamic	Warm up and cool down	View workout
12/24/24	18:07.6	5,000m	1:48.7	Dynamic	RP3 10 x 500, 1 min rest, r.24.1, length 149 cm, hr ave. 143 (peak 166)	View workout
12/24/24	6768m			Dynamic	Warm up, rest intervals and UT2/cool down.	View workout
12/22/24	1:38:00.0	18,125m	2:42.2	Water	Molesey 8+, #bow, 2 x battle paddle r.22 Flag to Bird Island	View workout
12/19/24	52:48.0	8,667m	3:02.7	Water	Molesey 1x, UT2 on the way up and build through UT1 to threshold on the way back	View workout
12/16/24	53:48.0	8,701m	3:05.4	Water	Molesey 1x, UT2 up and build up through UT1 up to threshold on return	View workout
12/14/24	18:39.0	5,000m	1:51.9	Dynamic	RP3 5k effort, r.27.0, length 142cm, hr ave. 162 (peak 171)	View workout
12/14/24	5051m			Dynamic	Warm up and cool down	View workout
12/12/24	30:00.0	7,643m	1:57.7	Dynamic	RP3 10 x 3 min, 1 min rest, r.20.0, length 150cm, first 6 @ 1:59.8, then 1:57.9, 1:55.9, 1:53.9: 1:51.8, hr ave. first 6 129, all 10 ave.…	View workout
12/12/24	3583m			Dynamic	Warm up, rest intervals and cool down	View workout
12/11/24	21:18.4	5,000m	2:07.8	Dynamic	RP3 5k UT2 - easy return to rowing after back injury, r.19.0, length 147cm, hr ave. 130 (peak 139)	View workout
12/11/24	1554m			Dynamic	Warm up and cool down	View workout
12/02/24	1:00:00.0	14,395m	2:05.0	Dynamic	RP3 3 x 20 min, 2 min rest r.19.0, length 146cm, hr ave. 138 (peak 148)	View workout
12/02/24	1821m			Dynamic	Warm up and rest intervals	View workout
11/30/24	1:00:00.0	14,365m	2:05.3	Dynamic	RP3 3 x 20 min, 2 min rest, r.19.0, length 145 cm, hr ave. 134 (peak 142).	View workout
11/30/24	1885m			Dynamic	Warm up and rest intervals	View workout
11/29/24	1:00:00.0	14,355m	2:05.3	Dynamic	RP3 3 x 20 min, 2 min rest r.19.0, length 146cm, hr ave. 136 (peak 146)	View workout
11/29/24	1838m			Dynamic	Warm up and rest intervals	View workout
11/27/24	1:00:00.0	14,180m	2:06.9	Dynamic	RP3 3 x 20 min, 2 min rest, r.19.0, length 147cm, hr ave. 133 (peak 142)	View workout
11/27/24	1522m			Dynamic	Warm up and rest intervals	View workout
11/26/24	20:59.5	5,000m	2:05.9	Dynamic	RP3 UT2 r.19.0, length 149cm, hr ave. 131 (peak 140)	View workout
11/26/24	1301m			Dynamic	Warm up and cool down	View workout
11/17/24	1:24:00.0	16,803m	2:29.9	Water	Molesey 8+ battle paddle, Flag to Bird Island x 2	View workout
11/14/24	1:00:00.0	14,409m	2:04.9	Dynamic	RP3 3 x 20 min, 2 min rest, r.19.0, length 146cm, hr ave. 138 (peak 146)	View workout
11/14/24	2182m			Dynamic	Warm up, rest intervals and cool down	View workout

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