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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
08/03/11	10,000m	37:56.5	1:53.8	RowErg	Hwt	steady row r 22/23	View workout
08/02/11	5,000m	19:09.0	1:54.9	RowErg	Hwt	warm down row	View workout
08/02/11	3,400m			RowErg	Hwt	6 x 400m @1:40 r approx 29, 1 min rest	View workout
08/02/11	1,750m			RowErg	Hwt	warm up and down	View workout
08/01/11	1,250m			RowErg	Hwt	warm up and down	View workout
08/01/11	10,000m	37:58.5	1:53.9	RowErg	Hwt	a few 250's along the way but only at around 1:48	View workout
07/26/11	1,250m			RowErg	Hwt	warm up and down	View workout
07/26/11	10,000m	37:58.7	1:53.9	Slides	Hwt	Faster first 5k but in gym at home and hot/ tired	View workout
07/22/11	2,000m			RowErg	Hwt	warm up and down	View workout
07/22/11	10,000m	37:29.9	1:52.4	RowErg	Hwt	First 5k at around 1:53 then 500 on 500 off @1:48. 1:46, 1:44, 1:42, 1:40 with rest to keep overall split levelish	View workout
07/19/11	10,000m	37:58.5	1:53.9	RowErg	Hwt	Woke up with v stiff neck so started v slowly - 2:05 splits and built from there. Second half about 1:51 r 24	View workout
07/19/11	1,000m			RowErg	Hwt	warm up and down	View workout
07/14/11	1,250m			RowErg	Hwt	warm up and down	View workout
07/14/11	10,000m	37:18.1	1:51.9	RowErg	Hwt	Steady but reasonably hard - grabbed a 10 sec cushion by 2,500 which fed back in H2. r. approx 23	View workout
07/12/11	10,000m	39:15.8	1:57.7	RowErg	Hwt	Steady 10k as had pulled neck muscles on Sunday. 1:59 first half 1:57 second r. 20	View workout
07/12/11	500m			RowErg	Hwt	warm up and down	View workout
07/07/11	1,500m			RowErg	Hwt	warm up and down	View workout
07/07/11	10,000m	37:56.9	1:53.8	RowErg	Hwt	First 2k and last 2k 250 on 250 off at about 1:48- 1:50. Middle 6k @ 1:55	View workout
07/04/11	10,000m	39:18.9	1:57.9	RowErg	Hwt	Recovery row to flush Henley out of system. Warm up and down included in piece	View workout
06/29/11	2,500m			RowErg	Hwt	warm up and down	View workout