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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
06/29/17	4750m			RowErg	Included 10x 200m r.30, 1 min rest df 120. Ave 1:37.4 with last 1:29.2 r.39.	View workout
06/26/17	38:18.2	10,000m	1:54.9	RowErg	Steady state r.22 df 120. Got an early lead and held on - went through 2.5k @1:52.9 ave, 5k @ 1:53.9 ave, 7.5k @ 1:54.5 ave. Wobble again…	View workout
06/26/17	1500m			RowErg	Warm up and down	View workout
06/23/17	38:28.4	10,000m	1:55.4	RowErg	Steady state r.22 df 120. Was at 1:55.0 with 1700m to go but suddenly stopped when Kinsella next to me reached the end of his 8k! Recover…	View workout
06/23/17	600m			RowErg	Warm up and down	View workout
06/21/17	18:34.0	5,000m	1:51.4	RowErg	Decent piece r.24 with faster first and last 300m. Held sub 1:51 ave rowing @ 1:52 r.24 until 3k then drifted off to about 1:54 splits av…	View workout
06/21/17	2000m			RowErg	Warm up and down	View workout
06/19/17	3:19.5	1,000m	1:39.7	RowErg	Good piece r.30 df 120. Pretty steady 1:40 r.29/30 with a bit higher at beginning and end. Happy to go sub 3:20	View workout
06/19/17	2250m			RowErg	Warm up and down	View workout
06/16/17	7:05.5	2,000m	1:46.3	RowErg	Decent piece - first 1500m at r.25/26 1:47/1:48 aiming for 7:10 but able to build in last 500m with ave. sub 1:44. df 120	View workout
06/16/17	2250m			RowErg	Warm up and down	View workout
06/12/17	30:22.1	8,000m	1:53.8	RowErg	Steady state r.22 df 120. Solid piece. Grabbed a lead early and went through 3k about 7 seconds up and gradually gave it back.	View workout
06/12/17	1500m			RowErg	Warm up and down	View workout
06/07/17	18:45.2	5,000m	1:52.5	RowErg	Decent piece with body at r.22 1:54 and bit quicker at each end. df120	View workout
06/07/17	1750m			RowErg	Warm up and down	View workout
06/05/17	30:41.7	8,000m	1:55.1	RowErg	Steady state r.21 df 120. Out reasonably hard and still at 1:54.9 ave. at 6k but then eased off for next 1,250m. Gym cooler	View workout
06/05/17	1500m			RowErg	Warm up and down	View workout
05/31/17	30:54.9	8,000m	1:55.9	RowErg	Steady state r.21 df 120. OK session given haven't rowed for a week.	View workout
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

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