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Tony Ward

Log

Date Distance Time Pace Comments Action
12/01/22 14,642m 1:00:00.0 2:02.9

RP3 3 x 20 min, 2 min rest r.19.0, length 144cm, hr 135 (peak 142)

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12/01/22 1,231m

Warm up and rest intervals

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11/30/22 10,000m 36:33.7 1:49.6

RP3 4k,3k,2k,1k,r.22,24,26,28.6, splits 1:51.9, 1:50.0, 1:47.2, 1:44.9, hr 156,161,160,155 (peak 171)

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11/30/22 2,800m

Warm up and rest intervals

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11/27/22 15,718m 1:18:00.0 2:28.8

Molesey 8+ 4 x 5 min, r.26,28,28/30,30

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11/24/22 5,000m 17:31.1 1:45.1

RP3 10 x 500m, 1 min rest up one down one from <1:50 r.20 to <1:40 r.30 length 145, hr peak 170

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11/24/22 3,330m

Warm up and rest intervals

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11/23/22 14,655m 1:00:00.0 2:02.8

RP3 3 x 20 min, r.19.0, length 144cm, hr 135 (peak 142)

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11/23/22 1,700m

Warm up

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11/22/22 8,004m 30:00.0 1:52.4

RP3 30 min r.20.0, length 149cm, hr 162 (peak 173). Quite hard

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11/22/22 2,513m

Warm up and down

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11/20/22 13,470m 1:03:00.0 2:20.3

Molesey 8+ 20 min piece r.24 bookended by 1 min pieces r.24 and r.26

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11/18/22 12,627m 1:06:00.0 2:36.8

Molesey 8+ UT1/ UT2

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11/18/22 8,719m 51:00.0 2:55.4

Scull 1x with Rich. Fast stream 14:27 (1:51 splits) Flag to Bridge

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11/17/22 14,608m

RP3 3 x 20 r.19.8 hr peak 141

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11/17/22 593m

Rest intervals

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11/16/22 14,627m 1:00:00.0 2:03.0

RP3 3 x 20 min, 2 min+ rest, r.19.4, length 143 cm, hr peak 142

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11/16/22 2,534m

Warm up and rest intervals

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11/15/22 19,720m 1:24:00.0 2:07.7

RP3 UT2 with BioRow working on finish. Ave hr 122, max 144. Distance a guess

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11/13/22 8,450m 47:17.0 2:47.8

Scull 1x UT2

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