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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
10/21/24	1,609m	5:34.0	1:43.7	Dynamic	Hwt	RP3 mile for RES. Targeted sub 1:45 but finished stronger. Rate 30.5	View workout
10/19/24	7,751m	30:00.0	1:56.1	Dynamic	Hwt	RP3 30r20, r.20.0, length 149cm, hr monitor dropped out but 13:25 min above 161, peak 170	View workout
10/19/24	3,065m			Dynamic	Hwt	Warm up and cool down	View workout
10/18/24	5,413m	31:05.0	2:52.2	Water	Hwt	Quick outing in the 1x, UT1 up to the Willow, Threshold r.20 back	View workout
10/17/24	14,183m	1:00:00.0	2:06.9	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, r.19.0, length 145cm, hr ave. 135 (peak 144)	View workout
10/17/24	1,477m			Dynamic	Hwt	Warm up and rest intervals	View workout
10/16/24	2,000m	7:12.8	1:48.2	Dynamic	Hwt	RP3 rate capped r.24.1, length 149cm, hr ave. 158 (peak 171)	View workout
10/16/24	4,182m			Dynamic	Hwt	Warm up and cool down	View workout
10/14/24	7,120m	30:00.0	2:06.4	Dynamic	Hwt	RP3 UT2 r.19.0, length 148cm, hr ave. 135 (peak 142)	View workout
10/14/24	2,190m			Dynamic	Hwt	Warm up and cool down	View workout
10/11/24	14,611m	1:00:00.0	2:03.1	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, 2 @ UT2 2:06.9 r.19.0, length 146cm, hr drop out on 2nd. Last threshold 1:56.5, r.20.0, length 149cm, hr ave.…	View workout
10/11/24	1,599m			Dynamic	Hwt	Warm up and rest intervals	View workout
10/08/24	7,706m	30:00.0	1:56.7	Dynamic	Hwt	RP3 30 min r.20.0, length 148cm, hr ave. 148 (peak 169). Hard piece	View workout
10/08/24	4,744m			Dynamic	Hwt	Warm up and cool down	View workout
10/07/24	14,223m	1:00:00.0	2:06.5	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest r.19.0, length 146 cm, 2 x UT2 hr ave. 138 (peak 146), 1 x UT1 build ave. 147 (peak 155)	View workout
10/07/24	3,453m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
10/06/24	8,673m	55:24.0	3:11.6	Water	Hwt	Scull 1x at Molesey, UT2/UT1	View workout
10/03/24	5,000m	17:38.1	1:45.8	Dynamic	Hwt	RP3 10 x 500m, 1 min rest, r.29.0, hr ave. 152 (peak 169)	View workout
10/03/24	4,075m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
10/02/24	14,105m	1:00:00.0	2:07.6	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, r.19.0, length 144cm, hr ave. est 136 (peak 141)	View workout

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