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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
09/22/14	1500m			RowErg	750m warm up and 750m warm down	View workout
09/22/14	37:38.6	10,000m	1:52.9	RowErg	steady state r.22. Pushed on a bit in last third to keep under 1:53 split	View workout
09/19/14	6500m			RowErg	Inc 4 min 1158 (1:43.6) r.27, 2 min 602 (1:39.5) r.30 and 1 min @1:33 r.35. Adjusting to 4 min pace. Tired from #indyref	View workout
09/18/14	1000m			RowErg	warm up with 3 bursts	View workout
09/15/14	1000m			RowErg	warm up and down	View workout
09/15/14	38:19.3	10,000m	1:54.9	RowErg	Steady state r.22	View workout
09/09/14	38:58.6	10,000m	1:56.9	RowErg	warm up and down in the piece, steady state	View workout
09/04/14	18:58.3	5,000m	1:53.8	RowErg	5k ss after pieces r. 22	View workout
09/04/14	2500m			RowErg	Included 2x2x1min @ 1:35 r.33/34 with 1 min rest and 3 min rest between the two. Had wanted to do 4 sets but hard	View workout
09/04/14	2000m			RowErg	warm up, paddle between pieces and warm down	View workout
09/02/14	38:58.6	10,000m	1:56.9	RowErg	steady state with 3 short bursts around 1:40	View workout
09/02/14	37:59.0	750m	25:19.3	RowErg	250 warm up and 500 warm down	View workout
08/28/14	37:59.0	10,000m	1:53.9	RowErg	Hardish piece r.22. Was about 9 sec up after 2k and then 1:54/ 1:55 rest of the way	View workout
08/28/14	1500m			RowErg	warm up and down	View workout
08/26/14	1500m			RowErg	warm up and down	View workout
08/26/14	38:49.5	10,000m	1:56.4	RowErg	Rowed first half at 1:53 pace r.23, paddled for a bit then rowed home ss r.21/22.	View workout
08/22/14	7000m			RowErg	Included 10x500m with 1 min rest @ 1:48 r.24	View workout
08/18/14	39:39.1	10,000m	1:58.9	RowErg	warm up and down in the piece. ss r.20 piece post holiday	View workout
08/15/14	15:59.0	4,000m	1:59.8	RowErg	paddle 4k - back stiff	View workout
08/05/14	3000m			RowErg	Included 4x100m 2 min rest df185. Best 16.2 (1:21.0) and lowest split 1:19. Both pb's! Recent deadlifts working?	View workout
08/04/14	38:18.6	10,000m	1:54.9	RowErg	1:52.9 split at 5k r.23. Too fast and had to take it down over second half	View workout
08/04/14	1500m			RowErg	500m warm up and 1000m warm down	View workout
07/29/14	500m			RowErg	brief warm up	View workout
07/29/14	39:58.1	10,000m	1:59.9	RowErg	Piece r.22/23 was at 1:53.5 ave @ 7,500m but overheated and paddled home.	View workout
07/25/14	750m			RowErg	warm up and down	View workout

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