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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
06/05/26	14:14.8	4,000m	1:46.8	Dynamic	RP3 4 x 1000m, 5 min rest. First 3 r.24 @ 1:47.9, last r.27.2 @ 1:43.8	View workout
06/05/26	4680m			Dynamic	Warm up and rest intervals	View workout
05/31/26	6:59.4	2,000m	1:44.8	Dynamic	Lazy sub 7! Sat on 1:46 and did what was needed to go sub 7 in last 300m. Rate 28.6, length 146 cm, hr average 160 (peak 171)	View workout
05/31/26	3566m			Dynamic	Warm up and cool down	View workout
05/27/26	1:12:00.0	12,430m	2:53.7	Water	Molesey 1x. UT2	View workout
05/25/26	1:08:45.0	12,288m	2:47.8	Water	Molesey 1x. UT2/ UT1 / hard	View workout
05/24/26	48:20.0	8,558m	2:49.4	Water	Molesey 1x. Easy loop UT2 with UT1 from end of island	View workout
05/19/26	30:00.0	8,053m	1:51.7	Dynamic	RP3 10 x 3 min, r.24.0, length 147 cm, hr average 141 (peak 158)	View workout
05/19/26	3647m			Dynamic	Warm up and rest intervals	View workout
05/16/26	1:13:00.0	12,686m	2:52.6	Water	Molesey 1x, UT2 then last trip down UT1 r.22, r.23 from island and threshold r.24 from the studio boat	View workout
05/13/26	30:00.0	7,503m	1:59.9	Dynamic	30r20 UT1, r.20.0, length 151 cm, hr average 146 (peak 155). First erg in a fortnight.	View workout
05/13/26	1385m			Dynamic	Warm up and cool down	View workout
05/08/26	1:02:00.0	11,176m	2:46.4	Water	Molesey 1x, UT2 up r.18, UT1 down r.22 to old willow, sub threshold to studio boat then full r.22 to bridge. Then 10 x 7 strokes max r.32…	View workout
05/04/26	1:25:00.0	16,777m	2:31.9	Water	Molesey 8+, #3. First trip down alternate 2 min r.22, 3 min r.24, 4 min r.26 with r.18 steady state in between then 4 x 3 min with step d…	View workout
05/03/26	1:29:00.0	16,119m	2:45.6	Water	Molesey 8+, #4, series of low rate pieces interspersed with r.18 steady state then 1 min r.34, 2 min r.32 and 3 min r.30.	View workout
05/02/26	47:12.0	8,505m	2:46.4	Water	Scull UT2 up r.18, UT1 down r.22	View workout
04/29/26	5445m			Dynamic	RP3 warm up and cool down plus 10 x 7 strokes max power rate 24-36, length 152 cm, hr peak 153, max power 623W	View workout
04/27/26	30:00.0	7,203m	2:04.9	Dynamic	RP3 UT2 r.19.0, length 149 cm, hr average 124 (peak 130)	View workout
04/27/26	3115m			Dynamic	Warm up and cool down	View workout
04/26/26	1:26:00.0	16,932m	2:32.3	Water	Molesey 8+, 5 x 3 min, r.26-32, 1 min r.32	View workout
04/25/26	1:08:51.0	11,508m	2:59.4	Water	Scull 1x at Molesey UT2	View workout
04/24/26	1:00:00.0	14,414m	2:04.8	Dynamic	RP3 3 x 20 min, r.19.0, length 147 cm, hr average 125 (peak 131)	View workout
04/24/26	2046m			Dynamic	Warm up and rest intervals	View workout
04/23/26	1:00:00.0	14,772m	2:01.8	Dynamic	RP3 3 x 20 min, r.19.0, length 148 cm. First two UT2 @ 2:02.9 hr average 134 (peak 140), last @ 1:59.9 hr average 144 (peak 149)	View workout
04/23/26	2114m			Dynamic	Warm up and rest intervals	View workout

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