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Tony Ward

Log

Date Workout Score Ave Comments Action
01/26/20 1:19:00.0 15,500m 2:32.9

Molesey 8+ 3 x 7 min (3,2,2) r.28,30,32. Good to be back on the water

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01/24/20 12:00.0 3,646m 1:38.7

RP3 30’ on, 15’ off intervals. Two lots of 12 with approx 5 minutes in between. Rate 36-38, length 141cm, 2 long then wind tr…

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01/24/20 3000m

Warm up and down

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01/23/20 40:00.0 10,233m 1:57.2

RP3 4x10 min, 1 min rest UT1/2, 1:56.9 (missed start of 3rd) r.20.5, length 152cm, hr 138 219W

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01/23/20 1000m

Warm up

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01/22/20 1:00:00.0 15,266m 1:57.9

RP3 UT1 r.20.6, length 152cm, hr 146 (cap 150) 213W

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01/22/20 500m

Warm up

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01/21/20 44:35.5 12,000m 1:51.4

RP3 AT/Sweetspot first 5k @ 1:48 then a few light strokes and finished at 1:54’s. Overall r.23.6, length 151cm, hr 160 (didn’…

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01/21/20 1000m

Warm up and down

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01/20/20 47:09.7 12,000m 1:57.9

RP3 UT1 r.19.3, length 154cm, hr 141, 214W

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01/20/20 500m

Warm up

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01/19/20 1:21:58.6 21,097m 1:56.5

RP3 UT2 first half, UT1 second half r.21.0, length 151cm, hr 147, 221W

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01/17/20 30:00.0 8,342m 1:47.8

RP3 hard effort. Mini blow after 5k but held on for comeback PB r.26.8, length 148cm

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01/17/20 2000m

Warm up and down

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01/16/20 40:00.0 10,532m 1:53.9

4 x 10 min Tempo/ sweet spot borderline r.22 ave split 1:53.9, ave length 152cm

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01/16/20 1500m

Warm up and down

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01/15/20 1:00:00.0 15,009m 1:59.9

RP3 UT1 r.19.8, length 153cm

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01/14/20 30:00.0 7,504m 1:59.9

RP3 UT1 post intervals r.20.8, length 151cm

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01/14/20 5000m

5 x 1,000m 1 min rest 1:44.0 down to 1:41.8. Ave 1:43.8 r.29.4, length 146cm

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01/14/20 2000m

Warm up

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01/13/20 30:00.0 7,512m 1:59.8

UT1ish with 5 stroke winds every 5 minutes gradually working down to a 1:22 split on the last. Enjoyable easier session.

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01/13/20 500m

Warm up

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01/12/20 16650m 16,650m

8+ Molesey including 2 x 10 min battle paddles r.24

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01/11/20 44:58.7 12,000m 1:52.4

RP3 LT r.22.1, length 151cm, 246W

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01/11/20 1000m

Warm up and down

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