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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
05/31/17	1200m			RowErg	Warm up and down	View workout
05/24/17	7500m			RowErg	Included 5 x 1000m , 2 min rest df 120. First 4 r.23 split 1:49.6-1:49.8, last r.24 1:47.4	View workout
05/22/17	18:12.0	4,750m	1:54.9	RowErg	Steady state r.22 df 120. Stopped early as feeling a bit sick - too soon after lunch!	View workout
05/22/17	500m			RowErg	Warm up	View workout
05/19/17	6500m			RowErg	Included 8 x 500m, 1 min rest. First 7 1:47.9-1:47.2 r.24. Last 1:45.5 r.25 df 120. Quite hard session as stiff from weights yesterday an…	View workout
05/17/17	1:59.3	600m	1:39.4	RowErg	Piece r.30/31 seeing how long I could hold 1:40. Bit tired after the 250m and attempt at 500m	View workout
05/17/17	0:44.6	250m	1:29.2	RowErg	Sprint piece df 120 r.39 - happy to be sub 1:30 split	View workout
05/17/17	4150m			RowErg	Warm up and down and between pieces - workout was 250m, aborted 500m and 600m.	View workout
05/15/17	30:51.1	8,000m	1:55.6	RowErg	Steady state r.21/22 df 120. Rowed 1:53.3 for 5k (18:53) then paddled in.	View workout
05/15/17	1500m			RowErg	Warm up and down	View workout
05/12/17	30:49.0	8,000m	1:55.5	RowErg	Went out quite hard and rowed 1:52.5, 1:53.9, 1:54.0 for the first 3 1k splits r.22 df 120 then settled into 1:56 r.21/22.But again overh…	View workout
05/12/17	1400m			RowErg	Warm up and down	View workout
05/10/17	3:26.6	1,000m	1:43.3	RowErg	Rowed pretty steady until last 200m r.27ish @1:44/1:45 then took it up for a sprint finish so negative split. Back a bit stiff df 120. Fi…	View workout
05/10/17	2250m			RowErg	Warm up and down	View workout
05/08/17	4500m			RowErg	Included 10 x 30 sec, 1 min rest. df 120. Counted strokes - 1:40 r.26, 1:38.3 r.28, 1:34.9 r.30, 1:33.1 r.32, 1:31.4 r.34, 1:29.8 r.36,…	View workout
05/05/17	30:54.4	8,000m	1:55.9	RowErg	Steady state r.22 df 120. Rowed 1:54.2 split for first 4.5k but had not slept enough, bit stiff from weights and overheated so backed off…	View workout
05/05/17	1250m			RowErg	Warm up and down	View workout
05/03/17	7:11.4	2,000m	1:47.8	RowErg	Rowed to plan which was to hold below 1:45 average r.26/27 until 1k and then paddle home with whatever left. Ended up rowing 1,100m sub…	View workout
05/03/17	2000m			RowErg	Warm up and down	View workout
04/28/17	7000m			RowErg	Included 10 x 1 min, 1:30 rest r. 29 ave 1:39.8. Hard session df 120	View workout
04/26/17	30:33.2	8,000m	1:54.5	RowErg	Steady state r.22/23 df 120. Better piece - seemed a little cooler.	View workout
04/26/17	1500m			RowErg	Warm up and down	View workout
04/24/17	31:10.4	8,000m	1:56.9	RowErg	Steady state r.22 df 120. Went through 5k in 1:54.6 and 6k in 1:54.9 split but again struggling with heat in last 2-3 k of these pieces a…	View workout
04/24/17	1500m			RowErg	Warm up and down	View workout
04/21/17	4000m			RowErg	Included 6 x 200m, 2 min rest building from 1:43 r. 27 to 1:29 r.40 df 120. Sharpening work in case racing in Salerno.	View workout

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