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Tony Ward

Log

Date Distance Time Pace Comments Action
10/23/15 2,000m

Warm up and down

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10/20/15 4,500m

1k warm up then 4 x 500m @1:48 r.27, 2 min rest. Slight twinge in rib which got worse later. Frustrated it lingers.

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10/07/15 1,000m

2x500m r.26/27 @1:48 with 1 min rest df 115. OK but some effort involved despite slow speed!

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10/07/15 1,000m

500m warm up and down. Testing out rib/ side problem. Not too bad but will watch after effects

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09/16/15 1,500m

Warm up and down and 1 min @ 1:40 post 4 min piece

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09/16/15 1,102m 4:00.0 1:48.8

Test piece at reasonable pace df 110. OK though ribs/ side still not quite right

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09/11/15 1,002m 4:00.0 1:59.7

Test paddle - df 100, r.23. Still slight reaction in the ribs - will see how it develops.

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09/11/15 1,000m

Warm up and down for reintroduction paddle after 12 weeks out with rib problem - which is still not fully resolved

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06/19/15 2,000m

Included some bursts and then attempted 200m piece. Felt good @ 1:24 but sprained back low on left side after 160m.

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06/17/15 10,000m 37:38.2 1:52.9

Steady state r.22/23 - reasonably hard piece.

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06/17/15 1,500m

warm up and down

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06/11/15 2,000m 6:58.8 1:44.7

r.27 targeting sub 7 - splits 1:43.8, 1:45.8, 1:45.7, 1:43.6 reasonably comfortable - could have done more in last 300m

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06/11/15 2,500m

warm up and down

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06/08/15 10,000m 37:38.5 1:52.9

Steady state r.22 - reasonably hard piece. OK for rowing twice a week.

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06/08/15 2,000m

warm up and down

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06/04/15 5,000m

Paddle with 10 bursts for low pull at every lever setting - df 70-170 - best splits 1:18

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06/02/15 5,000m 18:18.7 1:49.8

First 500m at 1:45 then rowed at 1:50 to 3k, eased off a bit and then brought in under 1:50 average - r.24. OK

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06/02/15 2,000m

warm up and down

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05/29/15 10,000m 37:58.4 1:53.9

rowed first 5k at sub 1:51 ave r.24 then paddled for a while and gradually brought pace back down. Good piece.

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05/29/15 1,500m

warm up and down

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