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Tony Ward

Log

Date Distance Time Pace Comments Action
05/26/15 500m 1:29.3 1:29.3

r.40/59.5 strokes, rate at least 38 through piece. Up to 40 at 300. Tried to go again at 400 but faded down to 1:34

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05/26/15 4,500m

2.5k warm up and 2k warm down

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05/22/15 5,000m 18:38.7 1:51.8

Steady state piece - not pushing as sore from lifting on Wed

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05/22/15 2,500m

warm up and down

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05/19/15 4,000m

Included 250m @ 1:26.9 split, 300m at 1:28.8 split and 500m at 1:33.9 split (rate only 35) df 145

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05/15/15 3,500m

Included 5x100m sprints with 2min rests df 160. Best 16.4 (1:22.0). Lowest split 1:20

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05/13/15 500m 1:33.6 1:33.6

First 500m piece for a while - OK though legs felt a bit "dead" from the 10k yesterday

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05/13/15 2,000m

warm up and down

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05/12/15 1,500m

warm up and down

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05/12/15 10,000m 37:52.8 1:53.6

Steady state r.21-22 -first half @ 1:53, second half @ 1:55 except last 500m

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05/08/15 10,000m 37:59.4 1:53.9

Steady state r.22 - back still stiff. Pretty level paced - 3 seconds up in first and last 500m

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05/08/15 1,500m

500m warm up and 1,000m warm down

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05/06/15 5,000m 18:59.9 1:53.9

Had a sore back since 2k last week so paddled at 1:57 until 3k and then wound it up - probably too much given sore back!

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05/06/15 2,000m

500m warm up and 1.5k warm down

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04/29/15 2,000m 6:49.9 1:42.4

Hard 2k r.28. Splits 1:42.1, 1:43.6, 1:43.4, 1:41.0 so slight negative split with big last 300m - finished @ 1:34

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04/29/15 3,000m

warm up and down

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04/27/15 10,000m 37:12.6 1:51.6

Hard piece r.23 - too ambitious and blew at 4.5k but rallied and finished strongly with a sprint

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04/27/15 2,500m

warm up and down

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04/24/15 5,000m 19:43.0 1:58.3

1.5k @ 1:46.8, tired so 500m paddle, 1k @ 1:47, 500m paddle, 1.5K @ 1:47. Rate 25/26

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04/24/15 2,500m

warm up and down - back stiff and tired

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