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Tony Ward

Log

Date	Workout	Score	Ave	Type	Comments	Action
11/20/25	2891m			Dynamic	Warm up, rest intervals and cool down	View workout
11/17/25	16:53.3	5,000m	1:41.3	Dynamic	RP3 10 x 500m, 1 min rest, r.30.8, length 143 cm, hr average 155 (peak 171)	View workout
11/17/25	4907m			Dynamic	Arm up, rest intervals and cool down	View workout
11/13/25	54:06.0	10,153m	2:39.8	Water	Molesey 1x, UT2 r.18 then F2B UT1 for 2k, threshold for 1.5k, above threshold for 500m	View workout
11/12/25	23:39.5	6,344m	1:51.8	Dynamic	RP3 Joe Simpson challenge r.24.6, length 145cm, hr average. 162 (peak 172)	View workout
11/12/25	3207m			Dynamic	Warm up and cool down	View workout
11/06/25	1:06:00.0	12,403m	2:39.6	Water	Molesey 1x, UT2 r.18 then F2B UT1 for 2k, threshold for 1.5k above threshold for 500m	View workout
11/04/25	17:12.8	5,000m	1:43.2	Dynamic	RP3 10 x 500m, 1 min rest, r. 30.3, length 142 cm, hr average 153 (peak 171)	View workout
11/04/25	4575m			Dynamic	Warm up, rest intervals and cool down	View workout
11/02/25	1:25:00.0	16,588m	2:33.7	Water	Molesey 8+, #2, UT2 plus 4 x 3 min r.24/26	View workout
10/31/25	30:00.0	8,007m	1:52.4	Dynamic	RP3 30r24 at threshold+, r.24.0, length 146 cm, hr average 156 (peak 166)	View workout
10/31/25	3160m			Dynamic	Warm up and cool down	View workout
10/29/25	54:30.0	9,830m	2:46.3	Water	Molesey 1x UT2 and then F2B r.21 UT1/LT2	View workout
10/28/25	5:34.4	1,609m	1:43.9	Dynamic	RP3 Mile effort r. 28.4, length 145 cm, hr average 157 (peak 169)	View workout
10/28/25	3158m			Dynamic	Warm up and cool down	View workout
10/26/25	1:18:00.0	15,688m	2:29.1	Water	Molesey 8+, #4, UT2 with bursts	View workout
10/24/25	56:38.0	9,900m	2:51.6	Water	Sabaudia 1x UT2 and 2 x 2k threshold r.23and r.25	View workout
10/22/25	1:12:00.0	12,920m	2:47.1	Water	Sabaudia 1x UT2 with 2 x 2k threshold r.20 and r.22	View workout
10/20/25	1:07:00.0	11,410m	2:56.1	Water	Sabaudia 1x UT2 with 2 x 2k at UT2/UT1 r.22	View workout
10/19/25	37:17.0	6,820m	2:44.0	Water	Sabaudia 1x UT2 and 2k r.21/22	View workout
10/15/25	30:00.0	7,502m	1:59.9	Dynamic	RP3 30 min r.20.0, UT2 drifting into UT1 after about 22 mins, length 147 cm, hr average 138 (peak 145)	View workout
10/15/25	1933m			Dynamic	Warm up and cool down	View workout
10/13/25	30:00.0	7,414m	2:01.3	Dynamic	RP3 30 min r.20.0, UT2 @ 2:02 then hard last minute @ 1:47. Length 146 cm, hr average 133 (peak 160)	View workout
10/13/25	2040m			Dynamic	Warm up and cool down	View workout
10/11/25	1:09:00.0	11,240m	3:04.1	Water	Molesey 1x, UT2 then hard down r.24	View workout

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