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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
12/06/12	19:42.0	5,000m	1:58.2	RowErg	second half of the 10k piece with first 5k hard	View workout
12/06/12	17:56.5	5,000m	1:47.6	RowErg	First 5k in 17:56.5. Was going to do 10k hard but switched to 5k after about 2k of going too fast! r.25	View workout
12/06/12	1000m			RowErg	warm up	View workout
12/03/12	1000m			RowErg	warm down	View workout
12/03/12	38:38.6	10,000m	1:55.9	RowErg	Warm up in piece. Mostly @1:55/56 r.21. Approx 1k @1:53/4 r.22	View workout
11/27/12	22:58.6	6,344m	1:48.6	RowErg	Monthly challenge. Went through 4k @1:48.1 ave but blowing and pace slipped to 1:50 until about 5.5k. r.25 - a bit low	View workout
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

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