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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
05/24/17	7,500m			RowErg	Hwt	Included 5 x 1000m , 2 min rest df 120. First 4 r.23 split 1:49.6-1:49.8, last r.24 1:47.4	View workout
05/22/17	4,750m	18:12.0	1:54.9	RowErg	Hwt	Steady state r.22 df 120. Stopped early as feeling a bit sick - too soon after lunch!	View workout
05/22/17	500m			RowErg	Hwt	Warm up	View workout
05/19/17	6,500m			RowErg	Hwt	Included 8 x 500m, 1 min rest. First 7 1:47.9-1:47.2 r.24. Last 1:45.5 r.25 df 120. Quite hard session as stiff from weights yesterday an…	View workout
05/17/17	600m	1:59.3	1:39.4	RowErg	Hwt	Piece r.30/31 seeing how long I could hold 1:40. Bit tired after the 250m and attempt at 500m	View workout
05/17/17	250m	0:44.6	1:29.2	RowErg	Hwt	Sprint piece df 120 r.39 - happy to be sub 1:30 split	View workout
05/17/17	4,150m			RowErg	Hwt	Warm up and down and between pieces - workout was 250m, aborted 500m and 600m.	View workout
05/15/17	8,000m	30:51.1	1:55.6	RowErg	Hwt	Steady state r.21/22 df 120. Rowed 1:53.3 for 5k (18:53) then paddled in.	View workout
05/15/17	1,500m			RowErg	Hwt	Warm up and down	View workout
05/12/17	8,000m	30:49.0	1:55.5	RowErg	Hwt	Went out quite hard and rowed 1:52.5, 1:53.9, 1:54.0 for the first 3 1k splits r.22 df 120 then settled into 1:56 r.21/22.But again overh…	View workout
05/12/17	1,400m			RowErg	Hwt	Warm up and down	View workout
05/10/17	1,000m	3:26.6	1:43.3	RowErg	Hwt	Rowed pretty steady until last 200m r.27ish @1:44/1:45 then took it up for a sprint finish so negative split. Back a bit stiff df 120. Fi…	View workout
05/10/17	2,250m			RowErg	Hwt	Warm up and down	View workout
05/08/17	4,500m			RowErg	Hwt	Included 10 x 30 sec, 1 min rest. df 120. Counted strokes - 1:40 r.26, 1:38.3 r.28, 1:34.9 r.30, 1:33.1 r.32, 1:31.4 r.34, 1:29.8 r.36,…	View workout
05/05/17	8,000m	30:54.4	1:55.9	RowErg	Hwt	Steady state r.22 df 120. Rowed 1:54.2 split for first 4.5k but had not slept enough, bit stiff from weights and overheated so backed off…	View workout
05/05/17	1,250m			RowErg	Hwt	Warm up and down	View workout
05/03/17	2,000m	7:11.4	1:47.8	RowErg	Hwt	Rowed to plan which was to hold below 1:45 average r.26/27 until 1k and then paddle home with whatever left. Ended up rowing 1,100m sub…	View workout
05/03/17	2,000m			RowErg	Hwt	Warm up and down	View workout
04/28/17	7,000m			RowErg	Hwt	Included 10 x 1 min, 1:30 rest r. 29 ave 1:39.8. Hard session df 120	View workout
04/26/17	8,000m	30:33.2	1:54.5	RowErg	Hwt	Steady state r.22/23 df 120. Better piece - seemed a little cooler.	View workout

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