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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
09/29/12	7,000m			Water	Hwt	Raced for Oxford v Cambridge over 2k in Poland. We won!	View workout
09/27/12	10,000m	37:59.0	1:53.9	RowErg	Hwt	Fairly even paced piece. Medium hard	View workout
09/27/12	1,000m			RowErg	Hwt	250 warm up 750 warm down	View workout
09/27/12	1,000m			RowErg	Hwt	warm up and down	View workout
09/26/12	750m			RowErg	Hwt	warm down	View workout
09/26/12	10,000m	38:38.6	1:55.9	RowErg	Hwt	warm up in piece then gradually brought split down	View workout
09/25/12	2,500m			RowErg	Hwt	warm up and down	View workout
09/25/12	5,000m	18:39.6	1:51.9	RowErg	Hwt	4 min rest after 4 min piece then medium 5k	View workout
09/25/12	1,204m	4:00.0	1:39.6	RowErg	Hwt	Challenge series piece. Fairly well paced	View workout
09/21/12	5,000m	18:58.2	1:53.8	RowErg	Hwt	4 minute rest after 4 min piece then this medium 5k	View workout
09/21/12	1,182m	4:00.0	1:41.5	RowErg	Hwt	targeted 1:42 average. Splits 303,292,292,295	View workout
09/21/12	3,000m			RowErg	Hwt	warm up and down	View workout
09/20/12	10,000m	39:38.2	1:58.9	RowErg	Hwt	steady row, warm up and down in piece	View workout
09/19/12	4,500m			RowErg	Hwt	1600mm warm up. 4 mins 1106m (big blow up then paddle) 5 min paddle and steady 4 mins 1155m (1:43.8)	View workout
09/18/12	3,000m			RowErg	Hwt	paddle with 5x10 stroke bursts @ 1:24/25 r.42	View workout
09/17/12	10,000m	39:58.1	1:59.9	RowErg	Hwt	steady row, warm up and down in the piece	View workout
09/15/12	3,500m			Water	Hwt	guest at Eton Vikings regatta. Raced 3x500m on Olympic course. 2 in 4+, 1 in 8+. Won all 3!	View workout
09/13/12	6,000m			RowErg	Hwt	2k warm up and 1.5k warm down. 4x1min @ 1:34.9, 2 min rest. Hard	View workout
09/12/12	500m			RowErg	Hwt	warm down	View workout
09/12/12	10,000m	38:58.6	1:56.9	RowErg	Hwt	Supposed to be recovery row after weights day before but went a bit harder in last 2.5k. Legs stiff next day	View workout

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