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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
09/28/16	3000m			RowErg	Warm up and down and included rowing at 1:40 r.30 for as long as possible - 2 minutes. df 117	View workout
09/26/16	18:58.6	5,000m	1:53.8	RowErg	Steady state r.23 df 120. Reasonable effort but had a bit more in me	View workout
09/26/16	2000m			RowErg	Warm up and down	View workout
09/23/16	19:18.4	5,000m	1:55.8	RowErg	Steady 5k after 500s - had intended 1:54 but felt tired	View workout
09/23/16	4000m			RowErg	Warm up and down and included 2 x500m @1:42 but had wanted to hold on for 4mins	View workout
09/20/16	7:23.6	2,000m	1:50.9	RowErg	Longer paddle after intervals - not flat out but working r.24/25	View workout
09/20/16	4000m			RowErg	Warm up and down and 4 x 1 min r.30/31 @1:40 with 1m20s rest df 119. Contained but reasonably hard	View workout
09/14/16	31:26.6	8,000m	1:57.9	RowErg	Steady state r.23	View workout
09/14/16	1000m			RowErg	Warm up and down	View workout
09/08/16	4:00.0	1,155m	1:43.8	RowErg	Sharper piece as very short of time for anything longer and wanted to see how ribs were. df 115 r.29ish. Pretty well paced piece and pre…	View workout
09/08/16	2000m			RowErg	Warm up and down	View workout
09/06/16	23:22.6	6,000m	1:56.8	RowErg	Steady state r.23 with negative split. Dropped df to 115 to try and protect ribs	View workout
09/06/16	1000m			RowErg	Warm up and down	View workout
08/30/16	19:16.9	5,000m	1:55.6	RowErg	Gradual build from 1:57 to 1:53 r.22/23 df 120. Slight twinge in rib	View workout
08/30/16	750m			RowErg	Warm up and down	View workout
08/26/16	7:43.3	2,000m	1:55.8	RowErg	Gradual build from 2:00 1st 500m to finishing split c 1:46	View workout
08/10/16	31:27.0	8,000m	1:57.9	RowErg	Erg ss at home r.23	View workout
08/08/16	30:00.0	7,500m	2:00.0	RowErg	Estimate as batteries gone on home erg monitor	View workout
08/05/16	27:31.0	7,000m	1:57.9	RowErg	Steady piece r.22/23 df 120. Back a bit stiff. Could feel slight twinge in ribs later	View workout
08/03/16	23:35.0	6,000m	1:57.9	RowErg	Steady piece r.22/23. Ribs OK	View workout
08/01/16	19:39.0	5,000m	1:57.9	RowErg	Steady piece r.22/23 df 120. Ribs not bad	View workout
07/29/16	15:59.0	4,000m	1:59.8	RowErg	Easy paddle	View workout
07/26/16	7:59.0	2,000m	1:59.7	RowErg	Easy paddle after weights. Lowest split 1:57	View workout
07/21/16	9:59.0	2,500m	1:59.8	RowErg	Easy warm up paddle - lowest splits around 1:53 but bit of a reaction in the ribs afterwards	View workout
07/19/16	8:20.0	2,000m	2:05.0	RowErg	Easy paddle after weights. OK	View workout

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