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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
10/29/15	2000m			RowErg	Warm up and down	View workout
10/23/15	5:52.8	1,609m	1:49.6	RowErg	Challenge piece. Reasonable effort df 120 r.25-27. Bit more in the tank but much faster will require more training.	View workout
10/23/15	2000m			RowErg	Warm up and down	View workout
10/20/15	4500m			RowErg	1k warm up then 4 x 500m @1:48 r.27, 2 min rest. Slight twinge in rib which got worse later. Frustrated it lingers.	View workout
10/07/15	1000m			RowErg	2x500m r.26/27 @1:48 with 1 min rest df 115. OK but some effort involved despite slow speed!	View workout
10/07/15	1000m			RowErg	500m warm up and down. Testing out rib/ side problem. Not too bad but will watch after effects	View workout
09/16/15	1500m			RowErg	Warm up and down and 1 min @ 1:40 post 4 min piece	View workout
09/16/15	4:00.0	1,102m	1:48.8	RowErg	Test piece at reasonable pace df 110. OK though ribs/ side still not quite right	View workout
09/11/15	4:00.0	1,002m	1:59.7	RowErg	Test paddle - df 100, r.23. Still slight reaction in the ribs - will see how it develops.	View workout
09/11/15	1000m			RowErg	Warm up and down for reintroduction paddle after 12 weeks out with rib problem - which is still not fully resolved	View workout
06/19/15	2000m			RowErg	Included some bursts and then attempted 200m piece. Felt good @ 1:24 but sprained back low on left side after 160m.	View workout
06/17/15	37:38.2	10,000m	1:52.9	RowErg	Steady state r.22/23 - reasonably hard piece.	View workout
06/17/15	1500m			RowErg	warm up and down	View workout
06/11/15	6:58.8	2,000m	1:44.7	RowErg	r.27 targeting sub 7 - splits 1:43.8, 1:45.8, 1:45.7, 1:43.6 reasonably comfortable - could have done more in last 300m	View workout
06/11/15	2500m			RowErg	warm up and down	View workout
06/08/15	37:38.5	10,000m	1:52.9	RowErg	Steady state r.22 - reasonably hard piece. OK for rowing twice a week.	View workout
06/08/15	2000m			RowErg	warm up and down	View workout
06/04/15	5000m			RowErg	Paddle with 10 bursts for low pull at every lever setting - df 70-170 - best splits 1:18	View workout
06/02/15	18:18.7	5,000m	1:49.8	RowErg	First 500m at 1:45 then rowed at 1:50 to 3k, eased off a bit and then brought in under 1:50 average - r.24. OK	View workout
06/02/15	2000m			RowErg	warm up and down	View workout
05/29/15	37:58.4	10,000m	1:53.9	RowErg	rowed first 5k at sub 1:51 ave r.24 then paddled for a while and gradually brought pace back down. Good piece.	View workout
05/29/15	1500m			RowErg	warm up and down	View workout
05/26/15	1:29.3	500m	1:29.3	RowErg	r.40/59.5 strokes, rate at least 38 through piece. Up to 40 at 300. Tried to go again at 400 but faded down to 1:34	View workout
05/26/15	4500m			RowErg	2.5k warm up and 2k warm down	View workout
05/22/15	18:38.7	5,000m	1:51.8	RowErg	Steady state piece - not pushing as sore from lifting on Wed	View workout

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