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Tony Ward

Log

Date Workout Score Ave Comments Action
04/12/25 1:06:00.0 10,866m 3:02.2

Soustons 1x, UT2 c.2:40 r.18 and 2k r.20 c.2:20/2:16 UT1/AT

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04/11/25 1:05:00.0 10,529m 3:05.2

Soustons 1x, UT2 and about 1k UT1

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04/10/25 36:25.0 6,042m 3:00.8

Soustons 1x, quick paddle after coaching

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04/08/25 1:11:00.0 12,379m 2:52.0

Molesey 1x, UT2

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04/06/25 1:22:00.0 16,693m 2:27.3

Molesey 8+, 2 x battle paddle r.22 and 24

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04/02/25 52:30.0 8,376m 3:08.0

Molesey 1x, very choppy with wind against stream

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03/31/25 30:00.0 8,189m 1:49.9

RP3 10 x 3 min, 1 min rest, r.20 x 4, r.22 x 3, r.24 x2, r.26. Splits 1:52.4, 1:49.9, 1:47.9, 1:44.8, length 147 cm, hr ave. 146 (peak 17…

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03/31/25 4954m

Warm up, rest intervals and cool down

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03/30/25 49:58.0 8,576m 2:54.7

1x at Molesey, UT2 to top and back o the Willow then UT1

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03/26/25 1:00:00.0 15,013m 1:59.8

RP3 3 x 20 min, 2 min rest, r.19.0, length 144 cm, hr ave. 134 (peak 142)

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03/26/25 1786m

Warm up and rest intervals

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03/24/25 1:00:00.0 15,015m 1:59.8

RP3 3 x 20 min, 2 min rest, r.19.0, length 144 cm, hr ave. 137 (peak 145)

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03/24/25 1781m

Warm up and rest intervals

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03/20/25 36:35.4 10,000m 1:49.7

RP3 10k hard r.26.0, length 140 cm, hr ave. 167 (peak 180)

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03/20/25 3445m

Warm up and cool down

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03/18/25 16:57.5 5,000m 1:41.7

RP3 10 x 500m, 1 min rest, r.28.3, length 144cm, hr ave. 156 (peak 171)

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03/18/25 4587m

Warm up, rest intervals and cool down

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03/16/25 1:23:58.8 21,097m 1:59.4

RP3 half marathon r.20.0, length 144 cm, hr ave. 145 (peak 152)

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03/16/25 1964m

Warm up and cool down

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03/14/25 1:00:00.0 15,015m 1:59.8

RP3 3 x 20 min, r.19.0, length 146 cm, hr ave. 137 (peak 144)

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03/14/25 3239m

Warm up, rest intervals and cool down

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03/11/25 36:54.0 10,000m 1:50.7

RP3 hard 10k, r.24.7, length 141 cm, hr ave. 157 (peak 169)

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03/11/25 3004m

Warm up and cool down

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03/10/25 1:00:00.0 15,021m 1:59.8

RP3 3 x 20 mins, 2 min rest, r.19.0, length 145 cm, hr ave. 135 (peak 143)

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03/10/25 3123m

Warm up, rest intervals and cool down

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