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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
05/11/12	3000m			RowErg	inc 8x20s on/ 20s off Tabata splits 1:30 (after first 4-5 strokes)	View workout
05/09/12	2750m			RowErg	inc 8x20s on/ 10s off Tabata splits 1:35-1:40 (after first 4-5 strokes)	View workout
05/05/12	1:24:18.5	21,097m	1:59.8	RowErg	Decent piece. Kept at around 2:00 all the way	View workout
05/03/12	2000m			RowErg	warm up and down	View workout
05/03/12	38:18.2	10,000m	1:54.9	RowErg	contained 5 x 500 @ 1:48	View workout
05/02/12	1500m			RowErg	warm up and down on weights workout	View workout
05/01/12	3:59.6	1,000m	1:59.8	RowErg	easy 1k warm down after weights	View workout
04/30/12	1:37:12.5	21,097m	2:18.2	RowErg	another RES effort - felt fine at halfway miserable second half (@2:37) as kept cramping and had to stop numerous times	View workout
04/28/12	1:23:40.4	20,097m	2:04.9	RowErg	part of the RES year end effort. Frist 10k about 2:00 but slowed- had cycled already in morning	View workout
04/27/12	7:59.0	2,000m	1:59.7	RowErg	warm down after weights	View workout
04/24/12	7500m			RowErg	More RES contributions! Included 3x1000 @ 1:46 r 26 and 1min with 40s @ 1:40 and 20s @ 1:30	View workout
04/18/12	38:38.6	10,000m	1:55.9	RowErg	steady 10k to contribute to RES cause! Warm up and down in piece	View workout
04/15/12	7000m			RowErg	Included 10 x 500 stepped @ 1:50-1:42, 1 min rest	View workout
04/03/12	16:19.0	4,565m	1:47.2	RowErg	April challenge	View workout
04/03/12	2000m			RowErg	warm up and down	View workout
03/30/12	1500m			RowErg	warm up and down	View workout
03/30/12	6:47.6	2,000m	1:41.9	RowErg	Not quite fully over cold but got it done	View workout
03/29/12	1000m			RowErg	warm up - still have cold	View workout
03/23/12	1500m			RowErg	warm up and down	View workout
03/23/12	2:29.3	750m	1:39.5	RowErg	750m @ 1:39.5 - just rowed at sub 1:40 until had enough. Back still a little sore	View workout
03/21/12	2000m			RowErg	2x1k paddle - had a sore back	View workout
03/13/12	5000m			RowErg	included 15x30s on 30s off. First 11 ave 1:39, next 3 1:35, last 1:30	View workout
03/09/12	1500m			RowErg	included 3 x 20s sprint 10s off	View workout
03/02/12	1500m			RowErg	included 3 x 20s sprint 10s off	View workout
03/01/12	38:39.2	10,000m	1:55.9	RowErg	steady state r.21 warm up and down within	View workout

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