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Tony Ward

Log

Date Distance Time Pace Comments Action
09/28/11 1,232m 4:00.0 1:37.4

4 minute challenge attempt

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09/25/11 3,000m

a few higher rate pieces. Tried a 4 minute challenge but hard to adjust to pace and paddled 3rd minute - 1189

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09/22/11 10,000m 39:17.2 1:57.8

steady 10k with a few 10 stroke bursts along the way. Warm up and down in the piece

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09/15/11 10,000m 39:16.5 1:57.8

steady 10k with a few bursts including 500m @ 1:34/5 r about 33/34 along the way. Warm up and down in the piece

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09/12/11 10,000m 39:18.7 1:57.9

Easy piece with warm up and down within. Mostly rowed @ 1:57 r 21

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09/08/11 1,500m

warm up and down

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09/08/11 16,119m 1:00:00.0 1:51.6

Rowed @ 1:51 for first 5k then hung on @ 1:52. Rate 24 except first and last minute. Beat previous pb of 16,104

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09/08/11 1,000m 3:13.8 1:36.9

acclimatising to 4 minute challenge pace. Rate 32 - suspect needs to be higher

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09/07/11 3,500m

warm up and down

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09/06/11 10,000m 39:18.5 1:57.9

Easy piece with warm up and down within. Bulk rowed @ 1:57 r 21

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09/02/11 10,000m 36:17.3 1:48.8

Hard piece. r 25 except for first and last 500

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09/02/11 2,000m

warm up and down

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08/31/11 1,000m

warm up and down

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08/31/11 15,102m 1:00:00.0 1:59.1

Steady hour r.20

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08/29/11 5,000m

warm up and down

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08/29/11 5,000m 17:35.2 1:45.5

At M&D. Rate 27 - 1:45 to halfwary then 1:46/7 rest until last 500. Not much energy for any sprint

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08/28/11 2,000m

warm up and down at home in gym

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08/26/11 2,000m

warm up and down

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08/26/11 5,000m 19:50.0 1:59.0

secnod 5k steady at 1:59 r 21/22

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08/26/11 5,000m 18:08.8 1:48.8

first 1,500 and last at 1:45 average r 26/27. 2k in middle at around 1:55 r 23

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