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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
11/12/12	10,000m	38:39.2	1:55.9	RowErg	Hwt	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	5,000m	18:37.1	1:51.7	RowErg	Hwt	5k post weights. r.25	View workout
11/07/12	1,000m			RowErg	Hwt	warm up and down	View workout
11/03/12	500m			Slides	Hwt	warm down	View workout
11/03/12	5,000m	19:19.0	1:55.9	Slides	Hwt	warm up in piece post weights at home	View workout
11/01/12	500m			RowErg	Hwt	extra warm down	View workout
11/01/12	10,000m	39:18.8	1:57.9	RowErg	Hwt	steady state r 21. Warm up and down in the piece	View workout
10/31/12	3,000m			RowErg	Hwt	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	10,000m	39:58.2	1:59.9	RowErg	Hwt	steady piece with a bit of variation. Warm up and down within piece	View workout
10/18/12	1,609m	5:26.8	1:41.5	RowErg	Hwt	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	3,000m			RowErg	Hwt	warm up and down	View workout
10/16/12	5,000m	19:39.2	1:57.9	RowErg	Hwt	warm down row	View workout
10/16/12	2,350m			RowErg	Hwt	Warm up and paddle after piece	View workout
10/16/12	1,609m	5:37.4	1:44.8	RowErg	Hwt	rowed at 1:40 for a 1,000m then blew and paddled in	View workout
10/10/12	10,000m	37:18.6	1:51.9	RowErg	Hwt	Hard 10k, r 23/24 but built over last 1250	View workout
10/10/12	2,000m			RowErg	Hwt	1k warm up and warm down	View workout
10/09/12	5,000m	19:59.0	1:59.9	RowErg	Hwt	after weights inc 4 x500m @1:48 r 23 with 500m paddle between	View workout
10/05/12	4,000m			RowErg	Hwt	1,750 warm up and down. 5 x 1 min on, 1 min off @1:40 last at 1:34.6. Post weights	View workout
10/02/12	10,000m	39:58.2	1:59.9	RowErg	Hwt	Easy steady state. Still v tired post Poland	View workout
10/01/12	1,000m			RowErg	Hwt	light warm up and down either side of light weights	View workout

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