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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
09/12/11	39:18.7	10,000m	1:57.9	RowErg	Easy piece with warm up and down within. Mostly rowed @ 1:57 r 21	View workout
09/08/11	1500m			RowErg	warm up and down	View workout
09/08/11	1:00:00.0	16,119m	1:51.6	RowErg	Rowed @ 1:51 for first 5k then hung on @ 1:52. Rate 24 except first and last minute. Beat previous pb of 16,104	View workout
09/08/11	3:13.8	1,000m	1:36.9	RowErg	acclimatising to 4 minute challenge pace. Rate 32 - suspect needs to be higher	View workout
09/07/11	3500m			RowErg	warm up and down	View workout
09/06/11	39:18.5	10,000m	1:57.9	RowErg	Easy piece with warm up and down within. Bulk rowed @ 1:57 r 21	View workout
09/02/11	36:17.3	10,000m	1:48.8	RowErg	Hard piece. r 25 except for first and last 500	View workout
09/02/11	2000m			RowErg	warm up and down	View workout
08/31/11	1000m			RowErg	warm up and down	View workout
08/31/11	1:00:00.0	15,102m	1:59.1	RowErg	Steady hour r.20	View workout
08/29/11	5000m			RowErg	warm up and down	View workout
08/29/11	17:35.2	5,000m	1:45.5	RowErg	At M&D. Rate 27 - 1:45 to halfwary then 1:46/7 rest until last 500. Not much energy for any sprint	View workout
08/28/11	2000m			Slides	warm up and down at home in gym	View workout
08/26/11	2000m			RowErg	warm up and down	View workout
08/26/11	19:50.0	5,000m	1:59.0	RowErg	secnod 5k steady at 1:59 r 21/22	View workout
08/26/11	18:08.8	5,000m	1:48.8	RowErg	first 1,500 and last at 1:45 average r 26/27. 2k in middle at around 1:55 r 23	View workout
08/23/11	7500m			RowErg	warm up then 5k with a few bursts but back still sore	View workout
08/22/11	39:58.5	10,000m	1:59.9	RowErg	at home - back a bit stiff from weights/ moving stuff ahead of builders	View workout
08/19/11	1:00:00.0	15,874m	1:53.3	RowErg	Reasonably hard but no big push on towards the finish. Mostly r. 23 @ 1:53/4	View workout
08/19/11	1000m			RowErg	warm up and down	View workout
08/18/11	1500m			RowErg	warm up and down. Still tired	View workout
08/18/11	38:58.5	10,000m	1:56.9	RowErg	500 @ 1:44 r 27, 500 @ 2:04/6, 500 on again, then 1500 @ 2:04/6. x 3 so 6 x 500 in all. Last 2k @ 1:58 r 22	View workout
08/17/11	39:58.2	10,000m	1:59.9	RowErg	warm up and down in the piece. Mostly 1:59 r 20. Recovery row but perhaps not easy enough	View workout
08/16/11	2000m			RowErg	warm up and down	View workout
08/16/11	1:00:00.0	15,702m	1:54.6	RowErg	wore heart rate monitor - lots of drift - first 25 min 1:53/4 r 23/4, HR 151 drifted out to 1:57 and 158. free finish	View workout