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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
05/18/12	1,600m			RowErg	Hwt	warm down post weights with some bursts - lowest split 1:20	View workout
05/16/12	1,500m			RowErg	Hwt	warm up and down	View workout
05/16/12	500m	1:34.2	1:34.2	RowErg	Hwt	post weights 500. not good!	View workout
05/15/12	1,000m			RowErg	Hwt	warm up only as warm down post weights	View workout
05/11/12	3,000m			RowErg	Hwt	inc 8x20s on/ 20s off Tabata splits 1:30 (after first 4-5 strokes)	View workout
05/09/12	2,750m			RowErg	Hwt	inc 8x20s on/ 10s off Tabata splits 1:35-1:40 (after first 4-5 strokes)	View workout
05/05/12	21,097m	1:24:18.5	1:59.8	RowErg	Hwt	Decent piece. Kept at around 2:00 all the way	View workout
05/03/12	2,000m			RowErg	Hwt	warm up and down	View workout
05/03/12	10,000m	38:18.2	1:54.9	RowErg	Hwt	contained 5 x 500 @ 1:48	View workout
05/02/12	1,500m			RowErg	Hwt	warm up and down on weights workout	View workout
05/01/12	1,000m	3:59.6	1:59.8	RowErg	Hwt	easy 1k warm down after weights	View workout
04/30/12	21,097m	1:37:12.5	2:18.2	RowErg	Hwt	another RES effort - felt fine at halfway miserable second half (@2:37) as kept cramping and had to stop numerous times	View workout
04/28/12	20,097m	1:23:40.4	2:04.9	RowErg	Hwt	part of the RES year end effort. Frist 10k about 2:00 but slowed- had cycled already in morning	View workout
04/27/12	2,000m	7:59.0	1:59.7	RowErg	Hwt	warm down after weights	View workout
04/24/12	7,500m			RowErg	Hwt	More RES contributions! Included 3x1000 @ 1:46 r 26 and 1min with 40s @ 1:40 and 20s @ 1:30	View workout
04/18/12	10,000m	38:38.6	1:55.9	RowErg	Hwt	steady 10k to contribute to RES cause! Warm up and down in piece	View workout
04/15/12	7,000m			RowErg	Hwt	Included 10 x 500 stepped @ 1:50-1:42, 1 min rest	View workout
04/03/12	4,565m	16:19.0	1:47.2	RowErg	Hwt	April challenge	View workout
04/03/12	2,000m			RowErg	Hwt	warm up and down	View workout
03/30/12	1,500m			RowErg	Hwt	warm up and down	View workout

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