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Tony Ward

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
10/28/23	1,845m			Dynamic	Hwt	Warm up and rest intervals	View workout
10/27/23	4,730m	20:00.0	2:06.8	Dynamic	Hwt	Recovery row, felt bad!	View workout
10/27/23	1,207m			Dynamic	Hwt	Warm up and cool down	View workout
10/25/23	14,540m	1:00:00.0	2:03.7	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest, r.19.0, length 144cm, hr ave 135 (peak 142)	View workout
10/25/23	1,815m			Dynamic	Hwt	Warm up and rest intervals	View workout
10/19/23	5,000m	17:17.6	1:43.7	Dynamic	Hwt	RP3 10 x 500m, 1 min rest, r.24.8, length 147cm, hr ave 154 (peak 170)	View workout
10/19/23	3,323m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
10/18/23	9,855m	40:00.0	2:01.7	Dynamic	Hwt	RP3 2 x 20 min, 2 min rest, r.19.0, length 146cm, hr 136 (peak 142)	View workout
10/18/23	1,160m			Dynamic	Hwt	Warm up and rest intervals	View workout
10/16/23	8,006m	30:00.0	1:52.4	Dynamic	Hwt	RP3 30 min r.20.0, length 148cm, ave hr 161 (peak 170)	View workout
10/16/23	2,930m			Dynamic	Hwt	Warm up and cool down	View workout
10/12/23	5,000m	17:25.2	1:44.5	Dynamic	Hwt	RP3 10 x 500m, 1 min rest. First 4 at r.24 but right bicep a bit sore so rest at r.27, length 149/143, ave hr 150 (peak 168).	View workout
10/12/23	4,734m			Dynamic	Hwt	Warm up, rest intervals and cool down	View workout
10/11/23	15,079m	1:00:00.0	1:59.3	Dynamic	Hwt	RP3 3 x 20 min, 2 min rest. First 2 r.19.0, length 146, hr 134 (peak 142) splits 2:01.9, 3rd r.20.0, length 147cm, hr 155 (peak 161) spli…	View workout
10/11/23	1,796m			Dynamic	Hwt	Warm up and rest intervals	View workout
10/09/23	15,656m	1:00:00.0	1:54.9	Dynamic	Hwt	RP3 3 x 20 min, r.20.0, length 147cm, hr ave 158 (max 169). Hard session	View workout
10/09/23	1,787m			Dynamic	Hwt	Warm up and rest intervals	View workout
10/08/23	15,086m	1:15:00.0	2:29.1	Water	Hwt	Molesey 8+ including bridge to flagpoles r.30	View workout
10/05/23	5,000m	18:19.2	1:49.9	Dynamic	Hwt	RP3 5k, r.24.0, length 145cm, hr ave 164 (peak 175)	View workout
10/05/23	1,857m			Dynamic	Hwt	Warm up and cool down	View workout

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