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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
02/13/24	4,179m			Dynamic	Hwt	Warm up and cool down	View workout
02/11/24	14,655m	1:00:00.0	2:02.8	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest r.19.0, length 144cm, hr ave. 133 (peak 140).	View workout
02/11/24	1,841m			Dynamic	Hwt	Warm up and rest intervals	View workout
02/10/24	8,265m	30:00.0	1:48.8	Dynamic	Hwt	RP3 10 x 3 min, 1 min rest, r.24x5, 25x2, 26x2, 27, length 145cm, hr ave. 152 (peak 171)	View workout
02/10/24	5,334m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
02/09/24	14,531m	1:00:00.0	2:03.8	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, r.19.0, length 144cm, hr ave.138 (peak 149).	View workout
02/09/24	1,819m			Dynamic	Hwt	Warm up and rest intervals	View workout
02/07/24	13,043m	1:18:00.0	2:59.4	Water	Hwt	Molesey 8+ paddle with bursts and 2 x 250m	View workout
02/04/24	18,920m	1:52:00.0	2:57.5	Water	Hwt	Molesey 8+, 2 x 3k and 1 x 250m	View workout
02/02/24	14,940m	1:00:00.0	2:00.4	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, first 2 r.19.0 @ 2:02.6, hr ave. 132, last r.20.0 @ 1:56.4 ave with ramp to 1:46, hr ave. 146 (peak 165), len…	View workout
02/02/24	1,738m			Dynamic	Hwt	Warm up and rest intervals	View workout
02/01/24	5,000m	18:09.3	1:48.9	Dynamic	Hwt	RP3 5k, r.25.7, length 144cm, hr ave. 162	View workout
02/01/24	3,763m			Dynamic	Hwt	Warm up and cool down	View workout
01/29/24	1,336m	4:00.0	1:29.8	Dynamic	Hwt	RP3 4 x 1 min, 3 min rest, r.37-42, length 140cm, hr ave. 153 (peak 169). Very hard session.	View workout
01/29/24	5,628m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
01/28/24	16,902m	1:31:00.0	2:41.5	Water	Hwt	Molesey 8+ 4 x 6 min, r.22-32	View workout
01/25/24	14,561m	1:00:00.0	2:03.6	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, r.19.0, length 143cm, hr ave. 142 (peak 148)	View workout
01/25/24	1,738m			Dynamic	Hwt	Warm up and rest intervals	View workout
01/24/24	14,571m	1:00:00.0	2:03.5	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, r.19.0, length 144cm, hr ave. 138 (peak 143)	View workout
01/24/24	1,758m			Dynamic	Hwt	Warm up and rest intervals	View workout

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