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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
10/17/16	1,000m			RowErg	Hwt	Warm up and down	View workout
10/14/16	1,609m	5:37.2	1:44.7	RowErg	Hwt	Challenge 1 mile piece. df 119 r.29 ave, 27/28 body of piece. Off maybe a bit hard 1:43 for first 400m but in line with 1:45 ave expectat…	View workout
10/14/16	2,500m			RowErg	Hwt	Warm up and down	View workout
10/11/16	8,000m			RowErg	Hwt	Included 10x500m @ 1:47.9 r.25 df 120 r. 1 min	View workout
10/09/16	174m	0:30.0	1:26.2	RowErg	Hwt	Playing in gym with James and Monty	View workout
10/06/16	6,000m	22:47.1	1:53.9	RowErg	Hwt	Steady state r.22/23 df 120	View workout
10/06/16	1,500m			RowErg	Hwt	Warm up and down	View workout
10/04/16	5,000m	18:59.1	1:53.9	RowErg	Hwt	Steady state r.22/23 df 120. Felt a bit easier than last week	View workout
10/04/16	2,000m			RowErg	Hwt	Warm up and down	View workout
09/30/16	1,167m	4:00.0	1:42.8	RowErg	Hwt	Challenge series piece, r.30 df 118 Went out perhaps a bit hard - 1:40.6 first 1 min bur reasonably paced after that	View workout
09/30/16	3,750m			RowErg	Hwt	Warm up and down - included 2k paddle at 1:59 in warm down	View workout
09/29/16	750m	2:33.0	1:42.0	RowErg	Hwt	Rowed approx. 750m before blowing up at 1:42 r.29/30 df 117. Need to pace better.	View workout
09/29/16	2,750m			RowErg	Hwt	Warm up and down	View workout
09/28/16	2,000m	7:19.3	1:49.8	RowErg	Hwt	Steady 2k after 2min piece r.25 df 117	View workout
09/28/16	3,000m			RowErg	Hwt	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	5,000m	18:58.6	1:53.8	RowErg	Hwt	Steady state r.23 df 120. Reasonable effort but had a bit more in me	View workout
09/26/16	2,000m			RowErg	Hwt	Warm up and down	View workout
09/23/16	5,000m	19:18.4	1:55.8	RowErg	Hwt	Steady 5k after 500s - had intended 1:54 but felt tired	View workout
09/23/16	4,000m			RowErg	Hwt	Warm up and down and included 2 x500m @1:42 but had wanted to hold on for 4mins	View workout
09/20/16	2,000m	7:23.6	1:50.9	RowErg	Hwt	Longer paddle after intervals - not flat out but working r.24/25	View workout

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