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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
05/22/15	2500m			RowErg	warm up and down	View workout
05/19/15	4000m			RowErg	Included 250m @ 1:26.9 split, 300m at 1:28.8 split and 500m at 1:33.9 split (rate only 35) df 145	View workout
05/15/15	3500m			RowErg	Included 5x100m sprints with 2min rests df 160. Best 16.4 (1:22.0). Lowest split 1:20	View workout
05/13/15	1:33.6	500m	1:33.6	RowErg	First 500m piece for a while - OK though legs felt a bit "dead" from the 10k yesterday	View workout
05/13/15	2000m			RowErg	warm up and down	View workout
05/12/15	1500m			RowErg	warm up and down	View workout
05/12/15	37:52.8	10,000m	1:53.6	RowErg	Steady state r.21-22 -first half @ 1:53, second half @ 1:55 except last 500m	View workout
05/08/15	37:59.4	10,000m	1:53.9	RowErg	Steady state r.22 - back still stiff. Pretty level paced - 3 seconds up in first and last 500m	View workout
05/08/15	1500m			RowErg	500m warm up and 1,000m warm down	View workout
05/06/15	18:59.9	5,000m	1:53.9	RowErg	Had a sore back since 2k last week so paddled at 1:57 until 3k and then wound it up - probably too much given sore back!	View workout
05/06/15	2000m			RowErg	500m warm up and 1.5k warm down	View workout
04/29/15	6:49.9	2,000m	1:42.4	RowErg	Hard 2k r.28. Splits 1:42.1, 1:43.6, 1:43.4, 1:41.0 so slight negative split with big last 300m - finished @ 1:34	View workout
04/29/15	3000m			RowErg	warm up and down	View workout
04/27/15	37:12.6	10,000m	1:51.6	RowErg	Hard piece r.23 - too ambitious and blew at 4.5k but rallied and finished strongly with a sprint	View workout
04/27/15	2500m			RowErg	warm up and down	View workout
04/24/15	19:43.0	5,000m	1:58.3	RowErg	1.5k @ 1:46.8, tired so 500m paddle, 1k @ 1:47, 500m paddle, 1.5K @ 1:47. Rate 25/26	View workout
04/24/15	2500m			RowErg	warm up and down - back stiff and tired	View workout
04/21/15	6500m			RowErg	Included 10x1min on 1 min off. First 9 ave 1:39.6 r.29/30. Last 1:35.5 higher rate	View workout
04/20/15	37:37.5	10,000m	1:52.8	RowErg	Steady state r.22. Out a bit harder than last week (1:52.7 @ 5k) and overall easier piece - only kicked on in last 200m.	View workout
04/20/15	1500m			RowErg	warm up and down	View workout
04/17/15	17:59.3	5,000m	1:47.9	RowErg	Hardish piece. Body 1:49 r.24 except for first 1k and last 1.5k when gradually built - esp last 500 to get under 18 min.	View workout
04/17/15	2000m			RowErg	warm up and down	View workout
04/13/15	37:36.8	10,000m	1:52.8	RowErg	Hardish steady state r.22 - 2nd 5k 5 seconds quicker than first - mostly in last 500m. Good piece	View workout
04/13/15	2000m			RowErg	warm up and down	View workout
04/11/15	5750m			Water	BB outing included 2 x 1 min pieces (rolling and standing start) against 1990 Isis - won each by approx 1 length. Fun!	View workout

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