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Tony Ward

Log

Date Distance Time Pace Comments Action
02/10/11 12,000m 45:09.1 1:52.8

Neither hard nor easy until 1:45 last 500

 View workout
02/08/11 12,000m 45:25.3 1:53.5

250 on (1:39-1:54) 750 slower (1:56-1:59)

 View workout
02/04/11 12,000m 44:32.1 1:51.3

Blew a bit at 10k

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02/01/11 12,000m 47:09.3 1:57.8

recovery row/ steady state

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01/27/11 10,000m 36:27.0 1:49.3

Hard work

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01/25/11 10,000m 37:15.1 1:51.7

included 9 x 500 @ 1:46. Went through 5k sub 1:50 average split but faded

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01/20/11 5,000m 17:45.1 1:46.5 View workout
01/17/11 12,000m 45:34.1 1:53.9

Been ill so took it easy - moved pace up a little in second half and last 2k

 View workout
01/11/11 12,000m 45:10.3 1:52.9

Alternating 250 @ 1:47-8, 750 @ 1:55-6

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01/07/11 10,000m 36:48.1 1:50.4 View workout
01/06/11 12,000m 45:32.7 1:53.8 View workout
01/04/11 10,000m 37:07.8 1:51.3 View workout
01/02/11 12,000m 45:09.7 1:52.9

250 on 750 off. 250's dropping two from 1:48 to 1:38 until 6k. Second half dropping split from 1:57 to ave under 1:53

 View workout
12/29/10 5,000m 17:48.7 1:46.8 View workout
12/28/10 10,000m 37:37.8 1:52.8

500 @ 1:46 alternating with 500 @ 2:00

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12/25/10 5,000m 17:57.5 1:47.7 View workout
12/24/10 10,000m 37:58.0 1:53.9 View workout
12/21/10 5,000m 18:17.4 1:49.7 View workout
12/19/10 12,000m 47:34.0 1:58.9 View workout
12/17/10 5,000m 18:18.4 1:49.8 View workout