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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
09/07/12	500m	2:18.0	2:18.0	RowErg	Hwt	warm down	View workout
09/07/12	10,000m	39:19.0	1:57.9	RowErg	Hwt	steady state - a few 250's at a bit higher pace 1:55-1:50 and 2.5k @1:55	View workout
09/06/12	8,000m	31:58.6	1:59.9	RowErg	Hwt	steady state - not too hard	View workout
09/04/12	6,000m	24:47.1	2:03.9	RowErg	Hwt	easing back into it - recovery row	View workout
09/03/12	3,500m			RowErg	Hwt	750m warm up and 750m warm down. Work 5x40s@1:36, 1m20s rest. Post light weights	View workout
09/02/12	5,000m	20:50.0	2:05.0	Slides	Hwt	getting the body moving after long drive	View workout
08/20/12	4,000m	18:00.0	2:15.0	Slides	Hwt	Gentle paddle recovering after op	View workout
08/07/12	2,000m	7:40.0	1:55.0	RowErg	Hwt	warm down after weights inc 1min @1:40 r 30	View workout
08/05/12	2,000m	7:57.0	1:59.2	Slides	Hwt	post weights warm down - first 1500 @ 1:52ish	View workout
07/29/12	2,112m	7:54.5	1:52.3	Slides	Hwt	warm down post weights	View workout
07/05/12	5,000m	19:59.3	1:59.9	RowErg	Hwt	steady paddle - recovery row	View workout
06/21/12	5,000m	19:58.7	1:59.8	RowErg	Hwt	recovery row	View workout
06/15/12	2,300m			RowErg	Hwt	row after weights - 500m warm up then 4x1min @1:40 r 29/30, 1 min rest	View workout
06/12/12	5,000m	19:09.6	1:54.9	RowErg	Hwt	Warm down post weights inc 3 bursts 250m @ 1:40, 150m @ 1:35 and 100m @ 1:30	View workout
05/31/12	500m	1:30.3	1:30.3	RowErg	Hwt	monthly challenge piece - wanted sub 1:30 but not there in last 200m. Rate about 37/38. Needed more prep/ adaptation	View workout
05/31/12	3,500m			RowErg	Hwt	warm up and down	View workout
05/29/12	1,000m			RowErg	Hwt	warm up and down	View workout
05/29/12	8,000m	30:23.0	1:53.9	RowErg	Hwt	A few bursts in the first 3k and then steady 1:55. Back still too sore for a 500m attempt	View workout
05/23/12	5,000m	18:18.6	1:49.8	RowErg	Hwt	was just going to row @ 1:54 post weights but felt OK so kept going	View workout
05/23/12	1,750m			RowErg	Hwt	warm up and down	View workout

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