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Tony Ward

Log

Date Distance Time Pace Comments Action
04/12/23 4,927m

General catch up metres of warm ups and rest intervals

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04/09/23 15,469m 1:24:00.0 2:42.9

Molesey 8+ 4 x 6 mins, r.22/24, 24/26, 26/28, 26/28/30

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04/07/23 15,576m 1:24:00.0 2:41.7

Molesey 8+, 4 x 6 min r.22/24, 24/26, 26/28, 26/28

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04/06/23 14,571m 1:00:00.0 2:03.5

RP3 3 x 20 min, r.19.0, length 147, hr 137 (peak 144)

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04/04/23 10,000m 38:37.9 1:55.8

RP3 10k, r.21.7, length 145cm, hr 153 (peak 159)

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04/03/23 14,541m 1:00:00.0 2:03.7

RP3 3 x 20 min, 2 min rest, r.19.0, length 146cm, hr 133 (peak 140) easy UT2

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04/03/23 1,481m

Warm up and rest intervals

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04/01/23 5,000m 19:59.3 1:59.9

RP3 easy 1k splits, 2:05, 2:00, 1:55, 2:00, 2:02

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03/24/23 14,699m

RP3 3 x 20 min, 2 min rest r.19.0, length 149cm, hr 137 (peak 141)

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03/24/23 1,633m

Warm up and rest intervals

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03/22/23 14,817m

RP3 3 x 20 min, 2 min rest r.19.0, length 149cm, hr 137 (144/152)

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03/22/23 1,669m

Warm up

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03/19/23 20,070m

Molesey 8+ for pre-race paddle and then Vet’s Head. 2nd out of 22 in VetE, 4 seconds off the win

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03/16/23 3,059m 10:00.0 1:38.0

RP3 10x 1 min on, 1 min off r.31/32 (last 1:29.7 split r.38) length 145cm, hr 151 (peak 173)

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03/16/23 4,206m

Warm up, rest intervals and warm down

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03/14/23 8,400m 30:00.0 1:47.1

RP3 10 x 3 min, 1 min rest, r.24.0, length 148cm, hr 158 (peak 175)

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03/14/23 4,029m

Warm up and down and rest intervals and

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03/13/23 14,695m 1:00:00.0 2:02.4

RP3 3 x 20 min, 2 min rest, r.19.0, length 148cm, hr 137 (peak 144).

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03/13/23 1,256m

Warm up and rest intervals

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03/10/23 14,733m 1:00:00.0 2:02.1

RP3, 3 x 20:min, 2 min rest, r.19.0, length 147cm, last 5 min @2:00 hr 138 (peak 144/150)

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