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Tony Ward

Log

Date Workout Score Ave Comments Action
10/06/26 30:00.0 7,645m 1:57.7

RP3 10 x 3 min, 1 min rest UT1, r.20.0, length 149 cm, hr average 139 (peak 155)

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10/06/26 4634m

Warm up, rest intervals and cool down

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10/04/26 1:26:00.0 15,975m 2:41.5

Molesey 8+, 10,1,3,6, r.24/30/28/26

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10/02/26 30:00.0 7,330m 2:02.7

RP3 30 min UT2 r.19.0, length 150 cm, hr average 136 (peak 144)

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10/02/26 3067m

Warm up and cool down

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09/29/26 16:00.0 4,344m 1:50.4

RP3 4 x 4 min, 5 min rest, r.22/24/26/28, splits 1:53.9, 1:51.9, 1:49.9, 1:47.6, length 147 cm, hr average 149 (peak 167)

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09/29/26 4744m

Warm up, rest intervals and cool down

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09/23/26 10:00.0 3,009m 1:39.7

RP3 10 x 1 min, 1 min rest, r.30.1, length 148 cm, hr average 153 (peak 167)

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09/23/26 3710m

Warm up, rest intervals and cool down

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09/22/26 1:00:00.0 14,180m 2:06.9

RP3 3 x 20 min, 2 min rest, UT2 /UT1, r.19.0, length 148 cm, hr average 137 (peak 147)

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09/22/26 1633m

Warm up and rest intervals

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09/20/26 1:21:00.0 16,762m 2:24.9

Molesey 8+, 10,1,3,6

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09/17/26 1:00:00.0 14,070m 2:07.9

RP3 3 x 20 min, 2 min rest, r.19.0, length 148 cm, hr average 128 (peak 136)

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09/17/26 1647m

Warm up and rest intervals

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09/16/26 30:00.0 7,270m 2:03.7

RP3 30r20, UT2 for c.18 min, 2:00 from 25 min, 1:55 last minute. Length 149 cm hr average 142 (peak 163)

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09/16/26 1972m

Warm up and cool down

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09/11/26 1:00:00.0 13,853m 2:09.9

RP3 3 x 20 min, 2 min rest, UT2, r.19.0, length 147, hr average 135 (peak 143)

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09/11/26 1536m

Warm up and rest intervals

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09/08/26 40:00.0 9,233m 2:09.9

RP3 2 x 20 min, UT2, r.19.0, length 148 cm, hr average 123 (peak 135)

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09/08/26 1052m

Warm up and rest intervals

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09/04/26 30:00.0 7,514m 1:59.7

RP3 10 x 3 min, 1 min rest, UT1 r.20.0, length 150 cm, hr average 136 (peak 154).

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09/04/26 2460m

Warm up and rest intervals

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09/02/26 30:29.0 6,089m 2:30.1

Warm up/ easy UT2

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08/26/26 1:00.0 352m 1:25.2

RP3 #2 of 4 x 1 min, 3 min rest, r.44.0, length 133 cm, hr average 159 (peak 172)

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08/26/26 3:00.0 904m 1:39.5

RP3 4 x 1 min, 3 min rest, this is #1, 3 and 4. Rate 32, 30, 30, length 146 cm, hr average 145

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