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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
01/17/24	5,000m	17:02.0	1:42.2	Dynamic	Hwt	RP3 10 x 500m, 1 min rest, r.29.8, length 142cm, hr peak 172	View workout
01/17/24	5,526m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
01/16/24	15,168m	1:00:00.0	1:58.6	Dynamic	Hwt	RP3 3 x 20 min, 2 min, first 2 @ 1:59.9 r.20.0, last @ 1:56.4 r.22.0, alternating 1:48, r.24 and paddling c.2:05 length 143cm, hr ave. 14…	View workout
01/16/24	1,470m			Dynamic	Hwt	Warm up and rest intervals	View workout
01/14/24	15,217m	1:00:00.0	1:58.2	Dynamic	Hwt	RP3 3 x 20 mins, 2 min rest, first 2 @ 2:01.9, r.19.0, length 145cm, hr ave. 140, last @ 1:51.7, r.22.0, length 145cm, hr ave. 157 (peak…	View workout
01/14/24	2,287m			Dynamic	Hwt	Warm up and rest intervals	View workout
01/12/24	3,034m	10:00.0	1:38.8	Dynamic	Hwt	RP3 10 x 1 min, r. 29.9, length 144cm hr peak 166	View workout
01/12/24	5,947m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
01/11/24	14,656m	1:00:00.0	2:02.8	Dynamic	Hwt	RP3 3 x 20 min, r.19.0, length 143cm, hr ave. 136 (peak 146)	View workout
01/11/24	2,261m			Dynamic	Hwt	Warm up and rest intervals	View workout
01/05/24	14,732m	1:00:00.0	2:02.1	Dynamic	Hwt	RP3 3 x 20 min r.19.0, length 145cm, hr ave.137 (peak 143)	View workout
01/05/24	2,489m			Dynamic	Hwt	Warm up and rest intervals	View workout
12/31/23	16,298m	1:37:00.0	2:58.5	Water	Hwt	Molesey 8+, 4 x 5 min, r.27-29	View workout
12/29/23	15,276m	1:00:00.0	1:57.8	Dynamic	Hwt	RP3 3 x 20 min r.20.0, length 144cm, First 2 @ 1:59.9, hr 137 ave. (peak 145), last @ 1:54.0, hr ave. 152 (peak 162).	View workout
12/29/23	2,776m			Dynamic	Hwt	Warm up, rest intervals and cool down.	View workout
12/26/23	5,000m	17:18.6	1:43.8	Dynamic	Hwt	RP3 10 x 500m, r.27.4, length 142cm, hr ave. 151 (peak 166). 10 minutes after 5 x 1k.	View workout
12/26/23	5,000m	17:56.3	1:47.6	Dynamic	Hwt	RP3 5 x 1k, 1 min rest, r.25.8, length 143, hr ave. 152 (peak 168). Prior to a 10 x 500	View workout
12/26/23	7,124m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
12/25/23	5,000m	18:19.3	1:49.9	Dynamic	Hwt	RP3 5k, r.24.0, length 144cm, hr ave. 163 (peak 174)	View workout
12/25/23	5,115m			Dynamic	Hwt	Warm up and cool down	View workout

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