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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
11/27/12	3000m			RowErg	2k warm up, 1k warm down	View workout
11/26/12	39:18.5	10,000m	1:57.9	RowErg	Steady piece with warm up and down in piece. Mostly 1:57 r.21	View workout
11/23/12	39:59.0	10,000m	1:59.9	RowErg	included 500m and 4x1000m @1:46 r.26 and 500m @1:44 r.28. All equal distance paddled rest. Hard work	View workout
11/23/12	2500m			RowErg	1.5k warm up, 1k warm down	View workout
11/21/12	18:04.9	5,000m	1:48.4	RowErg	Aimed for 18:10 but kicked on a bit in first and last 500m. Mostly around r.26	View workout
11/21/12	2500m			RowErg	1500 warm up, 1000 warm down	View workout
11/20/12	38:18.1	10,000m	1:54.9	RowErg	steady piece with a few 10 stroke bursts but nothing faster than 1:40. Mostly 1:58 r.22 - warm up and down in piece	View workout
11/16/12	39:59.2	10,000m	1:59.9	RowErg	warm up and down in piece. Included 8x500 @ 1:46 r.26, 500m paddle	View workout
11/14/12	39:56.8	10,000m	1:59.8	RowErg	easy steady state. Warm up and down in piece	View workout
11/13/12	2000m			RowErg	warm up and down	View workout
11/13/12	18:18.1	5,000m	1:49.8	RowErg	Hardish piece r.25. Could have gone a bit faster at a higher rating but not much.	View workout
11/12/12	38:39.2	10,000m	1:55.9	RowErg	Steady state r.22. Warm up in the piece. Was at 1:55.0 ave at 7,500m but hot and tired so stepped down row to finish	View workout
11/07/12	18:37.1	5,000m	1:51.7	RowErg	5k post weights. r.25	View workout
11/07/12	1000m			RowErg	warm up and down	View workout
11/03/12	500m			Slides	warm down	View workout
11/03/12	19:19.0	5,000m	1:55.9	Slides	warm up in piece post weights at home	View workout
11/01/12	500m			RowErg	extra warm down	View workout
11/01/12	39:18.8	10,000m	1:57.9	RowErg	steady state r 21. Warm up and down in the piece	View workout
10/31/12	3000m			RowErg	Post weights 1,250 warm up and down and 4x1 min on 1 min off @1:40 r 30 - 303,302,302,302	View workout
10/29/12	39:58.2	10,000m	1:59.9	RowErg	steady piece with a bit of variation. Warm up and down within piece	View workout
10/18/12	5:26.8	1,609m	1:41.5	RowErg	Challenge piece. bit soft in middle but improved on 4 min test. 400m splits pace 1:39.5,1:42.6,1:43.1,1:41.1 r29-33	View workout
10/18/12	3000m			RowErg	warm up and down	View workout
10/16/12	19:39.2	5,000m	1:57.9	RowErg	warm down row	View workout
10/16/12	2350m			RowErg	Warm up and paddle after piece	View workout
10/16/12	5:37.4	1,609m	1:44.8	RowErg	rowed at 1:40 for a 1,000m then blew and paddled in	View workout

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