Concept2 Logbook | Log for Tony Ward

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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
06/13/14	3000m			RowErg	Included 4x100m 2min rest, df160. Best 16.4 (1:22.0)	View workout
06/09/14	38:38.8	10,000m	1:55.9	RowErg	Warm up and down in the piece. Body ~1:55 r.21 ss.	View workout
06/02/14	38:58.5	10,000m	1:56.9	RowErg	Warm up and down in the piece r.21. Ease back in session after all the sprinting!	View workout
05/28/14	5000m			RowErg	Included 6x100m 2min rest, df 165 last 3 best - all 16.3/ 1:21.5 r. 41/42. Lowest split on any stroke 1:20 - seems limit	View workout
05/27/14	4500m			RowErg	Included 4x300m 4 min rest - ave split 1:28.5, 1:29.6, 1:31.0, 1:29.6. First 2 df 155, 3rd 140?, 4th 180. r.37/38. Faded	View workout
05/23/14	1:28.6	500m	1:28.6	RowErg	Challenge piece. Drag 155. Ave r.38. Bad fade over last 100m - ended @1:33. Probably need to relax more 200m-350m	View workout
05/23/14	3500m			RowErg	warm up and down	View workout
05/21/14	5000m			RowErg	Included 4x250m 3min rest. 43.2, 43.2, NRO, 42.9. Drag 155, lowered drag on 3rd. All had bad fade over last 30-70m	View workout
05/16/14	3000m			RowErg	2k warm up and 1k warm down	View workout
05/16/14	1:29.3	500m	1:29.3	RowErg	Challenge piece. Drag 155, rate 35-42. Dropped rate (though not pace) too much in middle but pleased overall	View workout
05/15/14	4500m			RowErg	2k warm up then 6x100m 2 min rest. Experimented with df from 100-170. Highest quickest - 16.3 (1:21.5) although rate 40	View workout
05/13/14	500m			RowErg	additional warm down	View workout
05/13/14	37:59.1	10,000m	1:53.9	RowErg	warm up and down in the piece. First 4k had 5x10 stroke bursts - last @ 1:30. Then steady last 6k @1:53/4 r. 22	View workout
05/11/14	3000m			Water	Racing with Oxford in Salerno. Won semi against X-press and lost final to CC Irno	View workout
05/10/14	750m			Water	Racing with Oxford in Salerno over 500m - heats	View workout
05/07/14	3300m			RowErg	mostly paddling/ warm up and down and bursts. 500m 1:32.9 and 250m 44.0 (1;28.1)	View workout
05/05/14	2000m			RowErg	A few wind up sprints post weights. Best split 1:22	View workout
04/28/14	5000m			RowErg	Included 2x250m 44.6 and 44.2 and 4x100m splits 1:27.5 down to 1:24.0 Lowest split 1:22 r.47. Felt hard to sprint again.	View workout
04/24/14	2250m			RowErg	warm up and down	View workout
04/24/14	16:19.0	4,586m	1:46.7	RowErg	Challenge piece. Steady pace r.25 except beginning and end. Good piece.	View workout
04/22/14	37:58.0	10,000m	1:53.9	RowErg	Warm up and down in the piece. Middle 1:53 pace r.21/22	View workout
04/15/14	38:38.8	10,000m	1:55.9	RowErg	Steady piece r.22 - middle at approx. 1:54/5 pace	View workout
04/11/14	18:38.1	5,000m	1:51.8	RowErg	First and last 1,750m @ 1:46	View workout
04/09/14	6250m			RowErg	Included 8x500m with 1 min rest r.26/27. Ave 1:42.9. Intended 10 but felt done. 0.6s quicker and 1 str lower than Dec.	View workout
04/08/14	5000m			RowErg	Included 2x1500m with 5 min rest @ 1:46 r.26. 5:17.5 and 5:17.2. OK but third would have been hard	View workout